5 PAX didn’t let the cold stop them from getting better. Props to Big Time and TNT for doing it with fully loaded ruck.
Conditions : Cold
COP
25 SSH IC 4x
25 IW IC 4x
40 LAC IC 4X
10 Hip Circles IC 4X
10 Plank while bringing knees to opposite arm IC 4x x
20 LBC IC 4X
The Thang
Pick up bricks and bring to goal post
Perform following ladder with bricks in hand
20 Squats
20 Merkins
20 Big Boy
Lunge walk 25 yds
15 Squats
15 Merkins
15 Big Boy
Curls while walking 25 yds
Perform same sequence down to 0 reps.
At end of field switch and start new ladder
20 IW
20 Freddie Mercury
20 Merkins
Lunge walk 25 yds
15 IW
15 Freddie MErcury
15 Merkins
Curls while walking 25 yds
Perform same sequence down to 0 reps
Mosey to wall
Peoples Chair – 60 sec
10 Burpees
People chair – 60 ses
9 Burpees
People chair – 60 secs
8 Burpees
People chair – 60 secs
7 Burpees
People chair – 60 secs
6 Burpees
Mosey to Cage
20 Flys with Bricks IC 4X
Moleskin: Great Core workout for you runners needing to cross train on non running days. Come out and support Big Time and the group. Thanks for letting me come lead.
COT : Two Buck
Devotion : Windmill