Working off the Holiday Cheer in the New Year

  • When:01/07/16
  • QIC: Sloppy
  • The PAX: Funny Farm, Meru, Becky, Godspeed, Wojo, Milkshake, Sloppy


Working off the Holiday Cheer in the New Year

We may have overdone the Holiday Cheer but now it’s time for the New Year…Resolutions abound more and more so today we worked hard to make our muscles sore.  With Merkins, squat straddle jumps and suicides, pretty soon we’ll have nothing to hide!  So thanks to the crew that came out to the Valley, the cold didn’t stop you, because you ain’t no sally.

The THANG:

Warm Up

SSH x 40

Squats x 30

Slo Mo Travolta Merkins x 8  – (reach high, reach under, and reach high again, merkin – that’s 1) Alternating arms

Squat Straddle Jumps X 15 – squat to touch the ground then a plyo straddle hop.  (Nairu steps out into the gloom)

Slo Mo Mountain Climbers X 15

100 Merkin March – Run at 75% from Huntingtowne Farms to Right on Gone Away and then down to the culd-a-sac cut-through to Forest Hill. Stop at every street lamp do 10 Merkins – 10 Street lamps total for 100 Merkins.
Plank it out till the 6

Mosey to the prayer Garden
Prayer Walk – Walking prayer lunges

Dips X 15

Mosey to the parking lot
Suicides.
Sprint 30m and back (60m) –
Sprint 50m and back (100m) –
Sprint 90m and back (180m) –
Sprint 130m and back (260m) –
Sprint 185m and back (370m) –

Mosey to the Wall
-Peoples Chair – Hold for 1 min.
-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”
-Hell’s Chair – chair squat, left leg back lunge, chair squat, right leg back lunge…flapjack,…
One legged peoples Chair – Hold for 1 min – switch legs every 10 seconds
Mosey back to Gone Away
LBC’s x 30
Flutter x 30
Indian Run back to the Farm
Endex

COT
Focus today was on working off some of that Holiday cheer!  I dont know about you but I enjoyed a lot of egg noggy over the holidays.  We kept the heart rate up by resting for no more than 30 seconds  between workouts.

Sloppy

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