Authored by Ducky…
A solid workout led by VQ Ducky a.k.a “Mumbles” to 8 Pax. VQ managed to bark a few cadences out between gasps of air. Pulled out the hand release burpees on concrete to the pleasure of none. FNG Prolly hung in there nicely, hope to see him back for more punishment next Hammer.
Conditions: 76 and muggy
The Thang:
Indigenous Peoples run to and sprint up Willingham Dr. hill
IC 30 Flutterkicks
IC 30 Russian twists
OYO 30 Big boy situps
OYO 30 Freddy Mercuries
6 inches till done
Indigenous Peoples run to start of Roper St. hill
OYO 30 Imperial walker squats
OYO 30 Monkey Humpers
OYO 30 Jump lunges
OYO 30 Mountain climbers
Plank till done
Sprint up Roper
OYO 30 Imperial walker squats
OYO 30 Monkey Humpers
OYO 30 Jump lunges
OYO 30 Mountain climbers
Sprint to Brockman amphitheater
OYO 20 Decline diamond merkins
OYO 20 Dips
OYO 10 Hand release burpees
OYO 20 Decline wide merkins
Rinse and repeat subbing incline for decline
Run up Roper hill and Indigenous Peoples run to The Other Store
IC 25 Flutterkicks
IC 25 Russian twists
OYO 25 Big boy situps
OYO 25 Freddy Mercuries
6 inches till done
Run back to start AO
1 minute max Merkins
2 minutes on the wall alternating arms up every 30 secs
COT
Prayer Requests:
Splinter mentioned his grandmother has been diagnosed with cancer, please keep him and his family in your thoughts and prayers.
Announcements:
Stomp the Swamp 5k and Hot Summer’s Night 5k in August.
2.0 at the Brickpile this Friday at 7AM
Spartan Race registration open.