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
About the author