First post at Cryptonite since the surgery. Numbers have been low due to many prepping for Harbison, come back soon y’all!
Weather: 59°
The Thang:
Intro, disclaimer, prayer
Mosey down to the bottom of tennis court hill for COP
SSH x 10 IC
TTT x 10 IC
Imperial Walkers x 10 IC
Quad Stretch x 10 sec/leg
Mosey up to the top of the hill
Lunge down to the second light, run to the bottom, squats x 10 and calf raises x 10, backwards run up to the top. Rinse and repeat for a total of five rounds.
Mosey on over to the bottom of Cemetery Hill
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Backwards run up to the first light
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Backwards lunge to the next light
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Backwards run to the next light
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Backwards lunge to the next light
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Backwards run to the top of Cemetery Hill
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Mosey over to the breezeway, down the breezeway, and down tennis court hill
Squat x 10
Calf Raises x 10 IC
Lunges x 10 IC
Backwards run past two lights, and rinse and repeat this cycle for 5-6 sets
Mosey back to the Virtual Shovel Flag
Flutter kicks x 20 IC
BBSU x 10 IC
Flutter kicks x 20 IC
BBSU x 10, slow decline down
COT
When the counts are low, the #2ndF is through the roof. Good times getting to talk with Ponzi and burn out our legs. Counts are important, but the quality of the #1stF and #2ndF are more important IMO. Get to know the pax you work out with, it is worth it.
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