Apologies for the late BB; too much going on these days.
Pre-Run
Solo. 5k, in a neighborhood of particularly sinister Halloween houses.
Thang
- Mosey lap to warm-up.
- SSH 40 IC
- Swings 20 OYO
- Merkins 10 (Low Slow)
- Squats 10 (Low Slow)
Bell Work
Partner-up with someone of like bell-size and head to the Playground. Each round was 3 sets of each exercise, partner switching on P1’s achievement of the called reps.
Round 1
- P1: Double Swings (20)
- P2: Pull-ups
Round 2
- P1: Double KB Squat (10)
- P2: Muscle-Ups
Round 3
- P1: Double KB Press (15)
- P2: Knees to Elbows
Round 4
- P1: Double Rows (15)
- P2: Merkin Ladder (feet ascending levels of height)
The Devil’s Driveway
There is a winding drive in the rear of Elon park that curves its way into the dark abyss; it’s roughly a 1/3rd of a mile long. And there are 4 randomly places speed bumps on it. It is hereafter known as, the Devil’s Driveway.
- Line up at the base of the driveway (top of the hill)
- At each speed bump do hand-release, military width merkins (i.e tight to your side)
- Starting with 2, add 2 as you it each bump. for a total of 56 of those guys.
- (looks lame on paper, but harder than it looks with all the runnin’)
Closing Time
Pull-ups as we wait on the six, then 8 minutes of windshield wiper mary that left the abdominals quivering.
Announcements
- Christmas party (not a joke this time)
- Joe David (already)
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