Conditions: Mid 70’s, humid
The Thang:
9 pax started their week off right by getting out of bed, elevating their heart rates and pushing themselves. Here’s how it went down…
Run down to the plaza between the gym and football stadium. Circle up.
Warm up COP
- SSH x 15 IC (too fast for Toe Tag’s liking)
- IW x 15 IC
- TTT x 15 IC
- Windmill x 15 IC
- Ring of Fire…Everyone does 10 half burpees while holding plank in between.
- 10 Prison Cell Merkin Burpees OYO
Scale the stadium walls and fence and make your way to the goal line for Stadium Circuits…
- Run to 10 yard line: 10 merkins
- Run to 20 yard line: 20 squats
- Run to 30 yard line: 30 lbc’s
- Run to 40 yard line: 40 flutter kicks
- Run to 50 yard line: 50 OAC’s
- Run to 40 yard line: 40 flutter kicks
- Run to 30 yard line: 30 lbc’s
- Run to 20 yard line: 20 squats
- Run to 10 yard line: 10 merkins
- Run to stadium and into first portal
- At bottom of the stadium do 10 dips
- Run to top of stadium then over to next portal and back down for 10 merkins
- Repeat all the way down the home side
** Rinse and repeat the entire circuit **
Run back to the track for an ab sequence
- 20 freddie mercuries IC, hold 6”, 20 flutter kicks IC, hold 6”, 20 freddie mercuries IC
Sprint sequence for final five minutes
- Sprint 100 meters
- Very brief rest
- Rinse and repeat seven more times
Announcements:
- Prayers for all those affected by the flooding as well as law enforcement, first responders, national guard and everyone else who has been on call for so many days in a row now.
BOM