PAX: Wiggles, HC3, Buubs, Pipeline, Suarez, Frack (Q)
Jog under the tunnel to the gazebo at river’s edge. Stretch for a few min.
Run to greenway and towards wasena. Turn around at low bridge and head back to tennis courts at River’s Edge fields.
We did 4 sets of decreasing length suicides with an exercise at each start.
Set 1
Suicide 1- Two burpees then run to end of 3rd court and back, 2nd court and back and 1st court and back. Plank it out.
Suicide 2- Four burpees then run to end of 2nd court and back then 1st court and back. Plank it out.
Suicide 3- Six burpees then run to end of 1st court and back. Plank it out.
Set 2
Suicide 1- Two squat jumps then run to end of 3rd court and back, 2nd court and back and 1st court and back. Low squat hold.
Suicide 2- Four squat jumps then run to end of 2nd court and back then 1st court and back. Low squat hold.
Suicide 3- Six squat jumps then run to end of 1st court and back. Low squat hold.
Set 3
Suicide 1- Two merkins then run to end of 3rd court and back, 2nd court and back and 1st court and back. Plank it out.
Suicide 2- Four hand release merkins then run to end of 2nd court and back then 1st court and back. Plank it out.
Suicide 3- Six ranger merkins then run to end of 1st court and back. Plank it out.
Set 4
Suicide 1- Two lunges (each leg) then run to end of 3rd court and back, 2nd court and back and 1st court and back. Low squat hold.
Suicide 2- Four lunges (each leg) then run to end of 2nd court and back then 1st court and back. Low squat hold.
Suicide 3- Six lunges (each leg) then run to end of 1st court and back. Low squat hold.
Jog back to River’s edge path via greenway for some speed training. sprint from street to port-o-johns, jog around gazebo and low squat hold. Sprint back to street and then jog backwards back to the port-o-johns. Low squat hold. Suicides to the three large field light posts. Sprint to 3rd one and jog backwards back. Sprint to 2nd one and jog backwards back. Sprint to 1st one and jog backwards back.
Jog back under the tunnel and around a block before returning to the parking lot.
Mary
20 american hammers
15 flutter kicks
20 little baby jesus crunches
Recover Recover
Shout out to Suarez for making us feel young and old at the same time.
-Frack