Running with bricks is no fun. Hands hurt…shoulders hurt…less oxygen in the lungs. And 100% humidity made the morning a sweatfest at the Fox.
Warmup- SSH 10X IC, IW 10X IC 20 Merkins and 20 Squats OYO
Grab bricks and run to Citadel Park with YHC intermittently calling for bricks in the air.
Stop 1 20 stepback lunges with curl press and 20 Squat Presses. 5 burpees
Stop 2 Rinse and repeat above.
In the park- Circuit 1- 3 times through; 5 Pull-ups, 10 Merkin Rows, and 20 Straight Leg Situps with bricks. run the short side of park but backpedal the long side. Air chair waiting on pax
Circuit 2- 3 times through. 5 pull-ups, 10 Hand release Merkins, and 30 LBC’s with bricks. run the short side of park but backpedal the long side. Air chair waiting on pax
Bear crawl the length of both swing sets and back.
5 Pull-ups, 10 Merkin Rows, and 20 Straight Leg Situps with bricks.
Run back to Crayton with same stops listed above.
Put up bricks. Wall squat for 30 seconds 3 times with Merkins 10X IC 2X
COT/BOM led by Polo
Great attitude and push from the pax. Today was tough- good workout and sweatfest.