Oooh That Smell

Lego with the lone 3 mi Standard.

Flo and Dingo ran from the house.

Warmup

• Slow Mosey around parking lot
  • High Knees
  • Carioka L/R
  • Butt Kickers
• SSH – 20 IC
• CP – 8 IC
• WM – 8 IC
• Slow Squat with Explosive Jump – 8 on Up

Main Set

• 11’s
  • Start with 10 Block Thrusters on one side then run about 25 yds then do 1 Merkin
  • Decrease Block Thrusters by 1 and increase Merkins by 1
  • 55 Total Block Thrusters and Merkins
• All About the Benjamins
  • 25 Block Curls
  • 25 Walking Lunges
  • 25 Squats
  • 25 Walking Squats back to start
  • 25 Over Head Presses
  • 25 Walking Lunges
  • 25 Mountain Climbers
  • 25 Walking Squats back to start
  • 100 Total exercises and 100 Total Walking Lunges
• Lawn Mower x 10 R/L
• Blockee w/ Slides
  • Using bus lines, do a Blockee then slide block to next line
  • 14 lines
• 10 Pullups
• Partner Up – Farmer Carry
  • Partner 1 carries two blocks going around the track
  • Partner 2 runs the other direction on the track
  • Switch and finish about a half lap away
• Put up the blocks
• 4 Corners on the Track
  • Corner 1: Merkin – 10 IC
  • Corner 2: Wide Merkin – 8 IC
  • Corner 3: Shoulder Tap Merkin – 6 IC
  • Corner 4: Diamond Merkin – 4 IC

Mary

• Took turns until…

Recover Recover

Moleskin:

Sorry Dingo for the Sad Clown run. I was on a time crunch.

Glad Gray Ghost is feeling closer to 100%

Thanks to Scrappy for always bringing the tunes and the energy!

And a big Sorry to Kosar for the burning cinder block smell… not pleasant. If you slow down a bit, it might not get so hot. Always leading the way.

 

Until next time,

Gypsy