Backside of the Crests



Backside of the Crests

Since Monday is usually an Ignition or Flash day the easy fix for those who want to do Ignition is to add a 2 mile prerun on the front end of the virtual workout

2 Mile solo pre-run w/ a Zinfandel flyby at mile 1.  Nice to see someone else out there in the gloom.  With about a half mile to go Nails passes by on the bike headed to Virtual Flash.

Head back to to the new everyday COT (my driveway) to meet up with Speed Bump and Nails for the Cock-a-doodle-doo.

Diccs

Warm up
Slow mosey .25 miles
Spread out (10′ or more is preferred in the Crests)  for 15 low slow squats , 15 imperial walkers, calf stretch, 10 Merkins, 10 Mountain Climbers

The Thang:
Find a .25 mile stretch triple nickel ( 3 exercises/ 5 times) running does not count

10-Jump Squats—5-burpees —10-bomb jacks
(At start of quarter mile 10 jump squats , halfway 5 burpees , at end 10 bomb jacks turn around rinse and repeat 4 more times).

Hip Dips – 10 on each side

Mosey .25 mile
Walking lunges – 20 then 3 burpees, 15 then 3 burpees, 10 then 3 burpees, and 5 then 3 burpees

Mosey .25 mile
Jack Webb 1 Merlin 4 air presses – 2 merkins 8 air press ect.. get to 6 merkins and 24 air-presses
Mosey .25 mile

Finish the Webb picking back up at 7 merkins and 28 air-presses get to 10 merkins and 40 air-presses

Mosey to COT and finish with ab work:
1 burpees, 4 big boys , 8 heels to heaven , 12 second elbow plank

2 burpees, 8 big boys , 12 heels to heaven , 16 second elbow plank

3 burpees, 12 big boys , 16 heels to heaven , 20 second elbow plank

.2 mile hard mosey to finish strong.

DONE!

Name-o-rama

Cradle to grave

 

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