14 PAX posted in the fog and rain and 39 degree conditions for a pre-Christmas beatdown by Rudy the red nosed reindeer.
2 sets of all these. So double the numbers below.
SSH 20 IC
ARM CIRCLES 10 FORWARD 10 BACKWARD
LBC 20 IC
MERKINS 15 IC
IMPERIAL WALKER 10 IC (sort of)
SQUATS 10 IC
Mosey to playground
1’s – pullups 10 OYO
2’s – freddie mercury 20 OYO
3’s – dips 25 OYO
Rotate to each station. 2 Rounds.
Mosey to softball field.
25 iron crosses against fence
Sprint across filed to other fence. Plank until everyone gets there.
20 merkins OYO
Sprint back across field. Plank until everyone gets there.
Rinse and repeat.
Mosey to hill behind softball field.
Run to top of hill, do 5 burpies, run back down.
Rinse and repeat 5 times.
Staying with the theme, do it again for a second set. there was a lot of mumble chatter at this point. Most of it cursing Rudy. I LOVE IT!!
Jog half way back to flag.
Stop for 20 merkins OYO followed by a short plank-o-rama. Even Stirrups got to plank this time.
Jog to flag for Mary.
LBC 20 IC
Flutter Kicks 20 IC
Touch your toes 15 IC
Carriage Sled (aka boat canoe)
Go Front Back
No workout at Speedtrap on Thursday. Convergence at Depot.
Wed. Swagger meeting at Lake Murray Dam for a 5k.
Friday, 8 AM at Depot, Friday Fathers
Brian & Jennifer from Crooked Creek having a baby today.
Brian and Ashley, friends of Hall Pass
Major Pain’s wife
Rudy’s daughter Rachel