It was a hot and humid morning, so we thought we would sweat.
Warmarama:
break into 3 groups – 1 group on one side of parking lot and other 2 groups on other side
Group 1 and 2 SSH's while Gropu 3 sprints across and groups alternate sprinting while warm ups continue. first SSH's, then Cotton Pickers, then Merkins.
The Thang:
Grab your Cinder block waiting at back of parking lot
- Broad Jump Burpees with Shoulder press and jump with cinder block to make it to pull up bars (about 7 Burpees)
- 5 Dead Hang Pull Ups
- 20 BBC's with Block on Chest
- 15 Curls IC
- 300 Meter Run
REPEATO, but this time added 10 Merkins, crawl to your block, 10 incline merkins, climb down the block and do 10 decline merkins
Next:
Grab a partner.
- partner one runs about a 200 meter lap one way and partner 2 runs the other way. when meet up do 15 burpees, then continue running and next time meet do 20 jump squats. This contininued for 4 sets of each, but we adjusted to 10 burpees next 2 rounds and 5 last round
Back to the Blocks for a repeato of the cinder block workout above.
Slow short mosey to cool down (if that was possible)
line the PAX up at end of parking lot:
- bear crawl all together two parking spots and do 2 merkins
- continue bear crawl two more parking spots and do 4 merkins
- continue up ladder to 10
- Crab walk backward 2 parking spots and hold it and do 10 dips
- crab walk backward 2 more spots and do 10 dips
- crab walk backward 2 more spots and do 10 dips
- 20 Low Flutters
- continue crab walk backward 2 more spots and do 10 dips
- 15 V-Ups
- continue crab walk backward 2 more spots and do 10 dips
Recover Recover!!
Moleskin:
- Thanks to all who showed up today for what i think was a pretty good beatdown sweatfest…the muggyness was crazy so made it more difficult than our cooler mornings as of late…just the beginning
- a few BS murmers and Scrappy lengthened the term at one point.
- Again, you think you are in shape and then scrappy shows up to the workout and reminds you that you have work to do!
- You all busted your arse's and i love the effort!
- Need to work on my music selection…i just hit pandora as i said i don't have time, but Ditka was quick to point out that i simply don't know how to create a playlist and he's right!
- had an FNG Mike Neis show up after and EH at the pool mock swim meet last night and he showed up, which was pretty quick…hope you come back!
Keep Olive and his family in your thoughts and prayers.
Enjoy the weekend men…for those that enjoy a beer or 2, i think we earned it this am!
Bam Bam