PAINinsula – Sneaky Running Workout


Three for The Standard – Outlaw, Stromboli and Jimmy O

Two for Ruck Standard – Blackbeard and Ramrod

PAINinsula is a bootcamp – but I snuck in a lot of running!

Carpet Bagger is the MAN!  He can get around better on his torn up ankle and scooter than anyone else out there!

Mosey to open parking lot for Warm Up – Stromboli comes up late shirtless!

Mosey to back parking lot

Suicide Ladder

Standard suicide run using parking medians – add 10 Merkins at each median

Repeato – keep Merkins and add 15 squats

Repeato – keep Merkins, keep Squats and add 20 LBCs

Mosey to square – Sudz disappears for awhile with a Code Brown

4 Corners- ish

1st corner – 20 Merkins

2nd corner – 20 squats

3rd corner – CDD

4th corner – LBC

run a lap around the square

Repeato with – Mtn Climbers, Lunges, Diamond Merkins, Peter Parkers

run a lap around the square

Mosey back to cars

20 wide merkins

20 Monkey humpers

20 Dips

25 flutter kick IC per Carpet Bagger

Mary for 4 minutes

Recover Recover