8 pax went back to school and enjoyed a circuit beatdown with 3 miles of running.
Conditions: Little less moist, tiny bit cooler
The Thang:
Mosey to Adger & Cassina
COP
- Imperial walkers x20 IC
- Crunchy frog X 15 IC
Mosey to Adger & Devereaux
- SSH x20 IC
Lunge walk to Devereaux & Albion
- Boat/canoe for a couple minutes
Bear crawl to Heathwood Circle
Welcome to #HeathwoodHell
Mosey to each pain station spaced roughly 1/10 mile apart around Heathwood Circle. Pull one exercise out of the hat you will find there. Perform 20 reps of said exercise. Proceed to the next station.
- Devereaux & Heathwood: Chest. Smorgasbord of merkins (merkasbord?): diamond, wide arm, hand release, or regular
- First curve: Core. Big boy sit-ups, V-ups, Russian twists, or Turkish get-ups
- Sweetbriar: Shoulders. Carolina dry docks, arm circles, mountain climbers, or T-planks
- Cassina: Legs. Squats, jump lunges, monkey humpers, or calf raises
- Next curve: Burpees. No options here. #SorryNotSorry
Sprint, mosey, skip or karaoke to the last station as directed by the slip of paper you drew. - While waiting on the 6 to complete the circuit: SSH, flutter kicks, plank, or air chair
Return to station 1. Rinse & repeat the circuit 2 more times reducing rep counts to 16 and 12 respectively.
Mosey to Devereaux & Albion
- LBC x20 OYO
Mosey to Devereaux & Adger
- Crunchy frog x15 OYO
Indian run back to Hollywood Squares
- Step-ups x10 OYO
- In & out x10 OYO
- Dips x15 OYO
- Imperial walkers x15 IC
- Box jumps x5 OYO
- In & out x10 OYO
- Dips x15 OYO
Done.
COT
BOM by Pipeline
Moleskine:
- *Ambiguous typo in an email from @Drive-By to the #DawnStrike email list.
- YHC has been wanting to do a circuit around Heathwood Circle for awhile now. Last Tuesday’s Woodshed was a somewhat rocky test run. This one went better thanks to the #Professionals who posted today.
Announcements:
- #Give2Give enters the home stretch. Donate some of that gym money you’ve saved and help out the #LEAP effort.
Pipeline out.