5 gathered in the parking lot and well we were there so let’s get a good workout in.
Grab a block
Make our way up to the bus parking lot with a few stops
SSH x 20
Frankstein x 15
IST x 15
Squats x 10
Full Curls x 20
Overhead presses x 20
2 squats, 2 jump squats, 2 star jumps
Repeat down from 20, 15, 10, 5 on curls and overhead presses
Increase by 2 for squats, jump squats, star jumps
Double suicides
Run to first goal and 1 block burpee
Run to first goal and back then to 2nd goal
Increases block burpee each time…
Reverse double suicides starting at 4th goal
One arm air presses x 5
Boxer sit-ups – feet in blocks x 10
Reapto
To the rails x Block curls x 10
To the loading dock
Jump down off dock and back up with 1 block press – run to other end of parking lot
Body hold – 5 count each person
Block merkins x 5
Reapto up to 3 increasing run to parking lot
Fourth set was only 1 run
Make our way back to putting block back
5 block curls and 5 presses
Mary
Shoulder touch merkins x 10
Moleskin
Shout out to the runners this morning, you need miles the Estate always has the river rat (multiple versions) and the rock run. Come check them out!
Force and his boys are keeping a strong showing. I didn't see Zaire and Mopd on the site but they were there…
Force was going to try a box/dock jump but changed his mind as he explained he had not convinced himself, so he abandoned the idea. As always the story of 9-Lives comes up with banging his knee.
As always great to lead today!