Rolled into Carmel Road Neighborhood Park at 5:23, empty lot, but quickly joined by the Agony-wagon and then one by one others to get to lucky number 7 to begin the morning’s festivities.
COP: Low, Slow Squat x10 IC, Merkins x33 IC
Mosey down Camilla to the first speed bump – Jerkins x15 OYO, keep going to second speed bump, Parker Peter x10 IC, keep going to the rock pile.
Select TWO rocks per man. Mosey w/rocks down to track, enter track and go to far end. Stash rocks in the end zone.
Begin the Burpee Pullup Mile:
4 laps. On each lap: 14-12-10-8 burpees at the north end of track, hop the fence on south end and do 14-12-10-8 pullups on the soccer goals. Do 3 diamonds for every pullup not completed.
Audible: Soccer goals were iced over, so went with 28-24-20-16 diamonds instead.
Various planks on the six.
Move rocks to track. Begin the Lactic Shaker: Grab one rock and walk 100M while doing skullcrushers and curls IC. Set the rocks down. AYG 300M. Walk 200M – skullcrushers, curls, shoulder press IC. Drop the rock. AYG 300M. Walk 200M – skullcrushers, curls, one arm press L, R. Drop the rock. AYG 300M. Walk 100M with more upper body exercises IC. Pick up second rock and mosey back to rockpile.
Drop the rocks, mosey to edge of tarmac, LBCs on the six. Mosey back home, stop at speed bumps for 15 jump squats OYO and flutter x20 IC.
You must be logged in to post a comment.