13 Pax met YHC in the dank gloom this morning at Hammer ready to get after it. We took off at 5:30 disappearing around a ball field just as Collar emerged from his vehicle only to find the Pax had vanished – he eventually found us though. We didn’t stop moving for 45 minutes solid and given the weather, this workout turned out to be tough on everybody.
Conditions: disgusting
The Thang
Run around Baseball Field
COP behind Playground
BLIMP 1:
5 Burpees
10 Lunges
15 Imperial Walker Squats
20 Merkins
25 Pull-ups
Run to Covenant Rd.
Sprint 80yds full speed
Run to Ravenwood Hill
Sprint 70yds full speed
BLIMP 2 and 3:
5 Burpees
10 Lunges
15 In & Outs
20 Mtn Climbers
25 Pilates Pushups aka Dive Bombers #crowdpleaser (sounds were made, up/down = 1, fun)
as soon as you finish, Run 300yds all the way up Barnes Spring Hill and down
x2 Rinse and Repeat
Run to Ravenwood
Sprint 50yds full speed (or whatever’s left in the tank)
Run to Covenant Rd
Sprint 80yds, ouch
Run back to Playground COP
BLIMP 4, repeat BLIMP 1:
5 Burpees
10 Lunges
15 Imperial Walker Squats
20 Merkins
25 Pull-ups
Jog to final COP
“Mary”
30 SL Sit-up/Roll-ups
30 Butterfly Sit-ups
30 Pulse Ups
30 Freedom Twists
1 minute Max Merkins
COT
BOM: Splinter “thank you for the heat…”
Announcements:
– BRR Training continues at area Run Groups, if you’re not doing the BRR and still want a race to train for: Stomp The Swamp 5k and Hot Summer’s Night 5k are coming up in August.
– Battle resumes Saturday at AC Flora at 7am, be there and do something you’ll be proud of – take yourself to the next level.