After 24 hours of non-stop, steady rain, Seven Oaks Park in Irmo was a sloppy, sloppy mess. This did not deter 33 men (including 4 FNGs) who endured the rain while Chaser put us through the paces with a handful of bricks.
Conditions: 66 degrees with a light, steady rain
Get bricks
Run to Football Field — present #Strut Shovel Flag
COP around Flag w/bricks
10 4ct Merkins
25 SSH
10 4ct Merkins
25 4ct CLBCs
Bricks
Alternating Raises 4ct x 20
Merkin Cranks 8ct x 10
SSH 4ct x 20
Plank Lockouts 20seconds x 4 each arm
Squats w/bricks 4ct x 15
Extended Arm Brick Sit-ups 4ct x 10
SSH 4ct x 20
5 Count Curls x 15
5 Count Tricep Ex x 25
Squats Brick Ext 4ct x 15
SSH 4ct x 20
10 minute AMRAP with Bricks in hand
SPRINT goal line to 50
5 Burpees
SPRINT
5 Merkin Cranks
SPRINT
5 Russian Twist
Back to COP around flag
Alternating Raises 4ct x 41
Football High Knees Up Downs x 10
SSH 4ct
Plank Lockouts 20 sec x 4 each arm
Squats Brick Ext 4ct x 15
SSH 4ct x 20
6 minute AMRAP with Bricks in hand
SPRINT goal line to 50
5 Jump Squats
SPRINT
5 Explosion Merkins
SPRINT
5 Alternating shoulder raises
Mosey behind flag to Hill with bricks
WalterPaytons (no bricks) x 5 (pair up, sprint bottom of hill to top with 2 second intervals between pairs)
Mosey behind flag with bricks to COT
RETURN BRICKS
BALL OF MAN
Moleskin:
- Three straight weeks of 30+ attendance at #Strut — Irmo is on a roll.
- Tuesday will be the first mid-week session at Strut. Sway has Q
- Chaser can always be counted on to increase the intensity of a workout. He did that today. The introduction of the bricks was a nice touch. How’d he find those things?
- Epstein’s Mothers to Cake and Queenie