Sets for 3 and Field of Dreams

Sets for 3 and Field of Dreams

Warm up:

Mosey around the buses to the rock wall

SSH 20 IC

IPW 20 IC

Mountain Climbers 20 IC

The Thang:

We grabbed a nice size rock from the the wall for some of the following

Curls 10 OYO

Shoulder Press 10 OYO

Rock Squat 10 OYO

Rockhopper 10 OYO

Jog up the stairs around the tree and back

Rinse and repeat x3

Mosey around the backside of the parking lot to the corner for 10 burpees

Continue down the cross country hill to the practice fields

6 cones set up 10 yards apart

0-10 yards Bear Crawl

10-20 yards Frog Jump

20-30 yards Crab Walk

30-40 yards Lunge Walk

40-50 yards Inch worm

Backwards run to the start for some Mary

Windshield Wipers 10 IC

LBC 10 IC

Side plank with JLo dip 10 then flapjack

Rinse and repeat X3

Mosey to the concession stand area

10 wall step ups L/R

10 Dips

10 Derkins

30 sec Wall sit with jabs

Rinse and repeat x3

Mosey back to fields

Run 10 yards 10 merkins then back to start 10 merkins

Run 20 yards 10 lunge jumps then back to start 10 lunge jumps

Run 30 yard 10 LBC then back to start 10 LBC

Run 40 yards 10 Drydocks then back to start 10 Drydocks

Run 50 yards 10 Lunge Jumps then back to start 10 Lunge Jumps

Run 60 yards 10 Merkins then back to start 10 Merkins

Rinse and repeat x3

Mosey back to the XC hill for 4 minutes of hill runs

Back to parking lot right at 7:30

Moleskin:

First time jitters, felt like getting ready for a first date.  I have been thinking about what to do for the work out for over a month.  Timing is tricky.  I realized 30 minutes in I would need to add some additional sets.   The concession stand area was an on the fly addition.

When the lead PAX finished each suicide instead of planking we all would help the six finish their sets.  Great job Bratwurst for leading the team work.  Kilowatt and Intimidator continue to make huge strides with their endurance.  Crabcake, Frack, and Bratwurst pushed right through the workout.

Announcements:

Mudrun sign up, F3 Golf, and BRR

Please keep Ice 9 and Heather in your prayers!