conditions: rain and more rain
Q started promtly at 0530. immediately headed for cover to the parking garage next to Lowes. This has become a local hammer hot spot since our normal ao is shut down.
The warmup:
20 ssh ic
10 little arm circles front ic
10 little arm circles back ic
10 imperial walkers ic
10 through the tunnel ic
the thang
“Red Barchetta”
100 yard sprint – 100 ssh and back
75 yard sprint – 75 mt climber and back
50 yard sprint – 50 lbc and back
25 yard sprint – 25 merkins and back
10 yard sprint – 10 burpees
hold plank between sets 30 seconds
mosey to top of garage for some fresh air
and back down to second floor.
ring of fire:
10 monkey humpers
10 merkins
abs:
25 lbc oyo
20 heel taps oyo
15 flutter kicks
still had 15 minutes to kill, why not some more “Red Barchetta”
fewer reps this time
100 yards – 50 ssh
75 yards -40 mt climbers
50 yards – 30 lbc
25 yards – 20 merkins
10 yards – 5 burpees
mosey back to AO
anouncements: f3 dads fridays 7am: Zima working on design for hammer shirts.
Name o ramma, socially distant bom, prayer