Peter Cotton Tail

Date: 1/13/2018

Q: Saul & Acorn

PAX: Acorn, Charlatan, Double Humpey, Dunphy, FNG Mr. Jinx, Puffs, Saul, Twitch

Warm-up:

  • Jog 2 laps
  • SSH x 30 IC
  • WMH x 10 IC
  • Wind Mill x 10 IC
  • Imperial Walkers x 10 IC
  • F-AC x 20 IC
  • R-AC x 20 IC

Thang:

Part 1 – Mosey

Grab a cinder block and begin the mosey to the football field with the following stops

  • BTTW on blocks with a few presses added for fun
  • Overhead shoulder press x10 OYO
  • Derkins on the block x 10 IC

Part 2 – Peter Cotton Tail stair climb

bunny hop up 3 flights of steps and run down the hill to the start.  Alternate between the following

  • overhead shoulder press x10 OYO
  • pop-up Merkins x 5 oyo

Rinse/Repeat x 4

Part 3

Partner up (size doesn’t matter) 1 guy runs, 1 guy stays put to perform the exercise, then switch

  • 1A: runs 100 yards, 30 SSH, run back
  • 1B: Cinder block Curls
  • 2A: run 100, IW x 30, run back
  • 2B: Merkin/Derkins in sets of 10
  • 3A: run 100, Rubios x 30, run back
  • 3B: Squats
  • 4A: run 100, jack webb x 30, run back
  • 4B: Overhead Press w/ cinder block
  • 5A: run 100, Overhead claps, run back
  • 5B: Curls

Mosey back to starting point with the block

Mary:

  • Heels to heaven
  • basic instinct
  • box cutter
  • american hammer
  • elbow plank
  • jane fonda
  • penguin crunch
  • flutter kick

COT, Welcome FNG Mr. Jinx!

less than 7 weeks to GoRuck Challenge