Eleven men including one FNG gathered on a beautiful Friday morning to kickoff the weekend right with a taper-free workout going into the Mud Run.
The Thang:
Mosey to upper lot for COP:
- SSH x40
- IW x25
- Slow merkins x20
- MCs x20
- PP x20
- Squat jumps x20
7s on the hill: burpees at top, squats at bottom
Pair up, mosey to back entrance, picking up rock along route
Catch-me If You Can with rock around outside perimeter to front entrance. Runner in front has possession of rock at all times.
Mary while waiting for all to arrive
- Rosalita x25
- Flutter x25
- FM x25
Mosey back down to hill.
In pairs again, rock/hill work:
- Partner one runs to top of hill, 10 burpees
- Partner two stays at bottom, chest presses with rock until partner one returns
- When partner one returns, partner two goes up hill, 9 burpees while partner one does rock exercise
- continue down to 1 burpee
- Repeat with merkins at top and rock squats at bottom
Return rock, mosey back to launch point
COT
Moleskine:
- Still decent attendence for the day prior to a mud run – despite the “taper” twitter last night
- All you mud runners today – suprised you came out for the “taper free” workout but glad to have you; you’ll be all the better for it tomorrow.
- DK (lifo) – better late than never, glad you could join
- Hacker – enjoyed partnering today; hopefully my “runner rock” wasn’t too light
- Kazaam, nice job keeping up with all the running we had in store. Hope the knee feels better.
- Welcome Zombie! Glad to have you on-board.
- Thanks for the great take-out Cottontail
- Bulldog – thank you for the opportunity to lead today; always a pleasure to mix it up at Kevlar
Announcements:
- Mud Run tomorrow: good luck to all!!!
- Convergence Saturday at Old Providence Elementary for those not going to Mudrun
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