We warmed up with some Mosey and the traditional exercises
Now we go
Start by zigzagging through the parking lot and increasing your speed at each row
10 Pull ups
Run around the outside of the lot down to the first corner
10 burpees
run to the end of the lot (past the cars)
20 Mountain climbers
zig zag the lot again, but stopping at each turn to do some merkin work
Merkins
In and outs with merkins
Plank Jacks with merkins
Mountain climbers with merkins
and once we get back to pull up bars
we REPEATO x 3 rounds
Grab a block and a partner
Partner 1 does curls (one block in each hand)
Partner 2 does jump squats
flapjack
run to second island
20 crunchy frog IC
run back to blocks
Partner 1 curls (one block in each hand)
Partner 2 does more jump squats
flap jack
run to 3rd island
20 Crunch frog IC
run back but STOP at next island
broad jump burpee to next island
run back to blocks
Partner 1 does dips
Partner 2 does even more jump squats
Flapjack
20 Low Flutter with Press
15 V ups with the Block (thanks Bunyan)
run around outside of lot
More Merkin work with sprints back and forth
back to blocks
20 Low flutter with Press
15 V ups with the block
Recover recover
Moleskin:
- Small yet eager PAX to take on a Monday
- Getting up and getting after it is a choice (think Jocko said that)
- There wasn't much opportunity to stop and rest and the PAX worked hard the whole time, well done
- SIGN up for the OST 5K on 3/30…if can't run it, you can still support it!
BamBam