8 pax gathered at the Roost on Tuesday for what seemed to be the most humid day of the year so far. Work was done by all and everyone suffered together. Here’s how it went down:
Conditions: 75 and 1000% humidity
Tha Thang:
Run around track then down between school and stadium. Enter corner entrance and circle up in front of ticket booth.
Merkins x 15 (IC)
TTT x 15 (IC)
IW x 15 (IC)
Head onto the field and line up along the goal line.
Round 1
50 merkins, run 100 yards and back
50 squats, run 100 yards and back
50 big boys, run 100 yards and back
Plank on 6.
Round 2
Burpee suicides
Run to 10 yard line, 1 burpee, return to goal line, 1 burpee
Run to 20 yard line, 2 burpees, return to goal line, 2 burpees
Run to 30 yard line, 3 burpees, return to goal line, 3 burpees
Run to 40 yard line, 4 burpees, return to goal line, 4 burpees
Run to 50 yard line, 5 burpees, return to goal line, 5 burpees
Round 3
Lunge to 10 yard line, 10 monkey humpers. Continue on stopping every 10 yards for 10 monkey humpers. Once you reach the 50, lunge back to goal line.
Bear crawl to the 10 yard line, 10 merkins. Continue on stopping every 10 yards for 10 merkins. Once you reach the 50, bear crawl back to goal line. #crowdpleaser #gassed
Crab walk to the 10 yard line, 10 LBCs. Continue on stopping every 10 yards for 10 LBCs, Once you reach the 50, run back to goal line.
Round 4
Burpee suicides
Leave field and find some wall. Wall sit for 1 min. Balls to the wall for 30 secs or as long as you can.
Run back up to track to complete lap from start of workout. Run 1 more lap.
Flutter kick sequence with 6 inches, 45, 90, and spread em mixed in.
Solid work by all this morning. The moans and groans coming from the field were reminiscent of recent Wimbledon matches. Covered 2 miles and picked up a few 1000 field pellets along the way.
Announcements
Roost will converge at Speedtrap on Thursday in a Q vs Q showdown. Here’s how it will work. Representing Speedtrap will be Holy Water. Representing Roost will be YHC. Qs will alternate 4 10 min Q sessions. At the end of the workout, pax will vote on each Q’s use of AO, creativity, and level of beat down to determine a winner. Come out and enjoy the fun and fellowship with our brothers across the tracks.
Guardians of the Night 5k 7/28. Splinter is running. Click here for information.
BOM