Get Out There



Get Out There

With no VWOD on the books it was time to pull together some old favorites.  No VWOD is NO excuse to not workout.  Get out there.

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .3 Mile to the corner of Radcliffe and Avalon
  • SSH x 20
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Calf Stretch

The Thang:

  • “3 Corners”
  • 15 Mountain Climbers (2 is 1) at stop sign at end of Radcliffe
  • 2 Burpees in the middle
  • 15 LBCs at the stop sign at bottom of Avalon
  • 2 Burpees in the middle
  • 15 Hand Release Merkins at the stop sign at beginning of Radcliffe
  • 2 Burpees in the Middle
  • Rinse and Repeat again

Mosey to bottom of Radcliffe:

  • Big Boys x 20
  • Run to top of Wynhurst for 20 Gas Pumps
  • Mosey back to AO and stop at every other driveway on the left
  • Alternate between Merkins x 10 and LBCs x 10

Cinderblock Work:

  • Curls x 25, run to second mailbox and back
  • Shoulder presses x 25, run to second mailbox and back
  • Bench press x 25, run to second mailbox and back
  • Rinse and repeat 2 more times for total of 3 sets

Captain Knockout Web:

  • 1 Big Boy, 4 American Knockouts, 4 Merkins
  • 2 Big Boys, 8 American Knockouts, 4 Merkins
  • Increase Big Boys by 1, Knockouts by 4, keep Merkins at 4 until
  • 10 Big boys, 40 American Knockouts, 4 Merkins

Done!  Over 3 miles in the books.

Thanks to Speed Bump for taking us out today

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