When Harry met Valley: The love story continues

When Harry met Valley: The love story continues

Things did get hairy quickly in the gloom this morning, but this dirty dozen (thanks Reboot) planted the ShovelFlag and made their statement with some chest and leg fatigue in the Valley.

The Thang:

Warm up

SSH X 30

Squats X 30

Travolta Merkins X 10 – (reach high, reach under, and reach high again, merkin – that’s 1) Alternating arms.

Squat Straddle Hops X 15 – Side straddle hops while in chair/squat position – (Lot’s of Midwife noises)

Mountain Climbers X 20 (Welcome Snooze Button – we are reminded why he’s called that!)

100 Merkin March – Run at 75% from Huntingtowne Farms Elementary to Right on Gone Away and then down to the culd-a-sac cut-threw to Forest Hill.  Only a Half mile, but a hard half mile when you add 100 merkins.  Stop at every street lamp do 10 Merkins – 10 Street lamps total for 100 Merkins.

Plank it out till the 6!  –

• Right arm high, right leg high
• Regular
• Left arm high, left leg high

LBC’s X 20

Mosey to the prayer Garden

Prayer Walk – Walking prayer lunges (LA Freeway) down the path and through the garden.

Dips X 20

Mosey to the parking lot

Suicide Ladder – Suicides to each lamp post with increasing burpees when you get back to home. (I did the measurements for you)

Sprint 30m and back (60m) – 1 Burpee

Sprint 50m and back (100m) – 2 Burpees

Sprint 90m and back (180m) – 3 Burpees

Sprint 130m and back (260m) – 4 Burpees

Sprint 185m and back (370m) – 5 Burpees

If you finished, you sprinted almost 1000m (970) and did 15 burpees

Mosey to the Wall for a leg and shoulder burner series

Wall worms – 3 vertical wall climbs – start in plank and move feet up the wall as hands get closer to wall until you are in “balls to the wall position”

Peoples Chair – Hold for 1 min.

Balls to the Wall X 10  (or as many as you could do)

Singing in the shower X 20 – Peoples Chair with head shoulders knees and toes motions.

Surfer Merkin X 20 (10 each direction) – surfer spin to a merkin – Dizzy! – Feels like a burpee spin or a surfer burpee (how bout Surpee!  I don’t know.  It brought another flop sweat!

One legged peoples Chair – Hold for 1 min – switch legs every 15 seconds

Mosey back to Gone Away

Indian Run back to the Farm

COT

Thanks to Reboot for bringing us out!

Focus today was on Chest, shoulders and legs.  Only ran about 2 miles, but that was because we did a lot to get those Hammys, Pecs, and Delts screaming.  Not to mention the fact that sprinted a good portion of those miles.  Speaking of screaming, I forgot the screamer lunges during the warm up!  Come on back now ya hear and you’ll find out how they got that name!

It was my privilege to lead today gentlemen!  Great group of leaders.

-Slop