Pax : HC3, Wiggles, Frizzle, Double Humpy, Disclaimer, Seabiscuit
Q : Seabiscuit
Today we used 8″ x 8″ 20 lb cinderblocks to add weight to our workout.
Warm up with a jog around the construction zone and up to the 2nd floor of the deck. 10 OYO Merkins, 5 IC WMH, 10 OYO Merkins, 5 IC WM, 10 OYO Merkins, 10 IC Imperial Walkers, 10 OYO Merkins, 10 IC SSH, and 10 OYO Merkins…50 Merkins if you were counting 🙂
Take the steps down to level 1 where I have stashed my truck full of cinderblocks, grab a block and run up the stairs to 6.
The Thang :
Line up to travel the top deck and start with 20 Cinderblock Squats, then overhead carry lunge walk the cinderblock to the 1st pylon. Leave the cinderblock and bear crawl back to start line. Then 1 minute Freddy Mercury followed by 1 minute Mountain Climbers.
Run to your CB (cinderblock) and repeat with 20 CB Squats, overhead carry CB lunge walk to 2nd pylon. Leave the CB and Bear Crawl back to 1st pylon. 1 minute LBC , 1 Minute Mountain Climbers.
Run to your CB and repeat with 20 CB Squats, overhead carry CB lunge walk to 3rd pylon. Leave the CB and Bear Crawl back to 2nd pylon. 1 minute Flutter Kick, 1 minute Mountain Climbers. Run to your CB and prepare for return across the deck.
Start with 20 CB Squats, run your CB to 1st pylon and perform 5 Burpees, pick up your CB run to 2nd pylon and perform 5 Burpees, pick up your CB and run to 3rd pylon and perform 5 Burpees. 1 minute Scissor Kick, 1 minute Mountain Climbers. Prepare for return across deck.
Start with 20 CB Squats, Run your CB to 1st pylon and perform 5 Burpees, overhead carry your CB to 2nd pylon and perform 5 Burpees, run your CB to 3rd Pylon and perform 5 Burpees.
Almost out of time, run your CB back to level 1 using the ramps (downhill and flat the whole way), load up your CB in the truck and run stairs to ground.
Announcements : F3 Gear orders, F3 Market Lunch Friday downtown, talked about the Memorial Day Weekend Workouts. Friday moving to JV’s complex , Monday a 6 am start at Sweet Donkey. Pinky leading the way.
COT : Thank you Wiggles for taking us away.
Recover, Recover