8 Pax got out of the #Fartsack and posted in the #Gloom at #DeathValley for their DownPAINment.
The Thang:
COP:
Mosey down to the track for 2 laps and circle up on the field COP:
25K Pyramid:
Line up abreast performing the 4 exercises x 5 reps, run across the field, perform the same exercises increasing the reps by 5 up until 20 then back down again, like this:
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Merkins, Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK
Take another lap around the track for good measure.
Rock Work:
Mosey up near Semi-Gloss’ palace, partner up and grab a lifting rock. Partner 1 runs down to the bleachers while Partner 2 performs called exercises with said rock: Curls, Squats Tricep Extensions, Presses.
Mary:
Head back to the start point with 5 minutes left for some Mary.
Moleskin:
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