6 pax started their Tuesday off at The Roost with plenty of sweat. YHC has had this workout filed away for some time so it was finally time to bust it out. Here’s how it went down:
Conditions: Mid 70s and steamy
Exit the track and down to block pile at top of suicide hill. Each pax grabs a block and then head down to intersection.
SSH (IC) x 10
IW (IC) x 10
Windmill (IC) x 10
Head up hill to stadium parking lot and line up with back to stadium for parking lot suicides.
Run to middle of first island perform exercise and return. Run to 2nd island perform exercise (adding reps) and return. Continue until you’ve run to all 6 islands and return. For block exercises leave block where you perform exercise and then move it to next stop on the way back through. Bring it back to start after stop 6. Plank on the six.
(For you visual learners out there)
Round 1: Burpees for reps of 1, 2, 3, 4, 5, 6
Round 2: Block Thrusters for reps of 2, 4, 6, 8, 10, 12
Round 3: Merkins for reps of 3, 6, 9, 12, 15, 18
Round 4: Curls for reps of 4, 8, 12, 16, 20, 24
Head back to block pile but do 10 block squats at each of the 3 speedbumps on the way there. Return blocks. Head back to flag but do 10 LBCs at each of the 4 speedbumps on the way there.
Flutter kicks and 6 inches to fill remaining time.
Solid work by all this morning. Covered close to 3 miles. Good to see Flipper back out there. If you haven’t posted in awhile get back out there.
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