FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: THE THANG: We continue to cover old routes in a new way trying to link routes together. The route was close to 6.7 miles. All made it and good times were had. Hope to see more of you out next week. We will have another new route ranging from 6.5 to 7.2 is the goal. MARY: ANNOUNCEMENTS: Sign up for Terror Trails COT:

WARMUP: before we kicked off, quick poll, who read the SlackBlast? Mixed review. Reminded them we are doing burpees today. 5:30, Modify as needed, let’s go! Quick loop around parking lot before we go into warm ups: 1) 10 burpees 2) ssh 3) one legged burpee-10 4)IW 5)other one leg burpees -10 6) Mtn climber 7) runners stretch left 8) CDD 9) runner stretch right Run to the school entrance THE THANG: Started off with P1 vs P2 Both runners take off in different directions, meet somewhere and do 10 hand release merkins, run back the way you came Loser do 5 burpees Winners do 10 burpees If a tie, do 7 burpees Ab break Do it again, this time everyone does 5 burpees at finish Next was pax choice, Burpee broad jump or Cocaine Bear. CB was requested, plan was 15 parking lines, we got through 10ish with a bear crawl and merkin. Roulette who was leading started to complain, and he read my mind. So we stopped short. No one minded Onto burpee jump up and back- basically a burpee broad jump from ground to sidewalk, next burpee on side walk and back down x10. Then 15 ass to curb squats and REPTO Jog to open lot for BURPEES… plenty of controversy! Apparently these exercise have different names:face_with_rolling_eyes: B- 15 -6 count burpees U- 20 (10 per side) uneven merkins R- 20 reverse lunges (l&R is 1) P- plank shoulder taps 10 per side E- Explosive Squats x20 E- Elbow to knee sit up x20 total S- Squats x20 Run to bus lot for 4 corners 5 burpees middle always 1) front lunges x20 total Middle 2) Diamond merkins x20 Middle 3) bunny hop x20 Middle 4) big boy sit ups Run around bus lot, plank for 20-30 seconds and DONE MARY: box cutters, Flutters, j-lows ANNOUNCEMENTS: beer run, beer ruck. See slack for details COT: today was hard and I knew the plan. Besides the chirping from some unnamed pax (Matt and Nick) Madison had some helpful add ons. Thank you for entertaining me. If you are not Qing the workout you want, then don’t Q. Don’t try to please the pax. We all know what we volunteered for in the am and even with the heads up, you boys ate it up, spit it out and asked for more. You would have heard my complaints immediately, so again, well done. Really happy to meet some of the new pax. I do bounce around, but this site has really grown. Keep it up! Thanks for having me!!

2 marathon trainers joined at CoT. The rest of the PAX stumbled to the cannon for triple nickel and various exercises. Spackles takes us out