Warm up: SSH 15x, IST 10x, TS 10x, windmill 10x
The thang: 1 normal speed .75 lap around birkdale village
group of 5 PAX to stay for station work: battle rope swing 50, KB curls 25, KB press 25, KB skull crusher 25, mary exercise of PAX choice 50
other 5 PAX to run birkdale village inner circle
flip flop
next .75 run around Birkdale village was divided up in to quadrants alternating on fast run followed by normal pace
another round of stations with inner circle run
follow by more speed work around the .75 loop
Mary: Riverboat freddy merc, liberace plank, die hard shoulder touch merk, ultraman hollow hold, mulligan superman
The moleskins:
With all of the various runs and various watch types our total mileage ranged from 2.75-3.5.
We started discussions about the fires in Canada and as we passed by the smokehouse Strom said he did not realize that Canadian smoke smelled so good and Airstream said Canadian bacon!
Die Hard and Ultraman left us for a while for hill work.
With speed work and station work, some PAX stated calorie burn at 550 vs normal java 350.
This was Liberace’s last workout before his relocation to South Florida, we will miss you, we wish you and your family the very best!