Wait for it…wait for it…weight for it!

Warmup

• SSH x 40
• Imperial walkers x 30
• Mountain climbers x 30
• Arm circles for 1 minute  (because we were waiting on Godspeed who pulled in late!)

100 Merkin March

Run at 75% of a sprint from Huntingtowne Farms Elementary to Right on Gone Away and then down to the culd-a-sac cut-threw to Forest Hill (Half Mile). Stop at every street lamp post and do 10 Merkins – 10 Street lamps total for 100 Merkins. Plank it out til the 6.  Right high….

Mosey to the Forest Hill parking lot.  Wait for it..is that Joe’s truck I see? Wait for it…I mean weight for it.  Everyone grab a set of dumbbells out of the truck and head to the line in descending weight amounts.  (The dumbbells, not us, except for Funny Farm, he’s a dumbbell).

Weight lifting Suicides

Do as many reps as you can based on the amount of weight you have (heavier weight do 8-10, lighter weight do 15-20). If you start running before the guy with more weights next you, well than you might be called a Mary! When you get back move to the next heavier weight.

• First set – overhead shoulder press
  • Sprint to first lamp post (20 yards) and back (that’s the suicide)
• Second set – bent over tricep kickbacks
  • Sprint to second lamp post (40 yards) and back
• third set – In and out Curls
  • Sprint to the third lamp post (60 yards) and back
• Fourth set – Deep swimmers press
  • Sprint to the fourth lamp post (100 yards), back
• 5th set – switch grip tricep kickbacks
  • Sprint to the 5th lamp post (140 yards), back
• 6th set – Static arm curls (Hold one arm static flexed while doing 7 reps with other arm, flapjack, flapjack, flapjack – burnout)
  • Sprint to the 6th lamp post (180 yards), back
• 7th set – Overhead Shoulder press
  • Sprint to other side of parking lot (220 yard), at the curb do dibs until failure, sprint back
• All said you sprinted 1,520 Yards.  Get some!
• Line hopping jumps
• Merkin Rows
• Set, Sprint, Plank, Jump (all in place) – I call it you do it.
• Put the weights back in the truck

Mosey to the Flag for some Mary

• Flutter X 40 in cadence
• LBCS X 30 in cadence

Endex

COT

Announcements –

guys camping trip, GOP is a chump…(he was just being a man and taking care of his family.  Way to step up and be a good dad GOP!  You are the real man!)

Great workout guys.  Thanks for humoring me with something a little different.  I’m sufficiently tired, don’t know about you!