DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
- Run .3 Mile
- SSH x 21 IC
- Imperial Walkers x 21 IC
- Plank Jacks x 21
- Mountain Climbers x 21
- Calf Stretch
The Thang:
- 7 burpees
- 1 minute plank
- 7’s with Bobby Hurley’s and Mike Tysons
- 6 Bobby Hurley’s at top of 150 yard hill, 1 Mike Tyson at bottom
- Keep running back and forth until we completed 1 Bobby Hurley at top and 6 Mike Tyson’s at bottom
- Mosey .3 miles to the top of Zin’s hill
- 7 burpees
- 1 minute plank
- 7’s with Merkins and V-ups
- 6 Merkins at top of Zin’s 150 yard hill, 1 V-up at bottom
- Keep running back and forth until we completed 1 Merkin at top and 6 V-ups at bottom
- Mosey .6 miles to Nail’s street
- 7 burpees
- 1 minute plank
- 7’s with Shoulder Taps and Flutters (2 is 1)
- 6 Shoulder Taps at top of Nail’s street, 1 Flutter at halfway down
- Keep running back and forth until we completed 1 Shoulder Tap at top and 6 Flutters halfway down
- Hard Mosey to top of Laurel Hill by tennis courts
- 7 burpees
- 1 minute plank
- Mosey .5 miles back to start alternating between 7 Merkins and 7 LBCs at every third mailbox
Done! Over 5.5 miles in the books.
MOLESKIN:
Great workout today. Good to be back. Perfect weather. Also great to see the Diesel crew working hard and getting after it on the Briarcrest playground.
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