Full body work at the Arsenal

Full body work at the Arsenal

I did my second Q at the Arsenal this morning and I thought I would try to get somewhat creative; back to the Execon again!  Here is the rundown.

Prerun at 0500 (Fallout and myself in attendance)

Warmup including a short run around the parking lot.

-Ascending Testicles (pretty tough one and it started the first of many wise cracks at my name)

-20 Freddie Mercury

-30 Squats

-10 muscle ups

-20 flutter kicks

-30 lunges

Next, we headed to the playground.

-15 regular width pull-ups (and some complaining from @one_niner about not being in “pull-up shape”)

-20 Big boy situps

-10 jump squats

-10 wide pull-ups

-10 toes to bar (while @fallout put his toes on the bar and rested…clever)

-20 split jacks

Over to the high school

-20 shoulder taps

-20 LBCs

-15 Ballerina toe squats

-run halfway down the parking lot

-10 one-legged burpees

-15 big boy sit-ups

-10 jump squats

-run to the end of the parking lot

-15 diamond merkins

-varying elevation plank

-20 split jacks

-run back halfway down the parking lot

-20 plank jacks

-protractor

-walking lunges to the end of the parking lot

mosey back to the cars (with an indian run in the middle) and COT.

Thanks to all the PAX who made it out this morning!