Run stopper didn’t stop

Run stopper didn’t stop

Seven guys mixed it up with two Qs on a humid DC morning.  With several of the Rough Riders out on vacation, Run Stopper round up some FNGs for a solid workout.  FNGs hung strong for the first workout and it wasn’t an easy one. Looking forward to their return as well as the other guys out on vacation.  Bunny Rabbit and Run Stopper were co-Qs  and the work out included:

.75 mile run

Side straddle hops in cadence to 25

Merkins in cadence to 20

LBCs to 25 in cadence

Dry docks in cadence to 20

Run over memorial bridge with several stops along the way mixing in dips, decline merkins, plank and step ups

Jacobs latter to 6 with 2, 4, 6, 8, 10 and 12 burpees

Indian run across memorial bridge with modified side walk planks to 20 in cadence

Continue indian run

50 yards of lunges

Bear crawl for 50 yards

Plank or rama

Circle of hate Jack Webb – DC style:

> 1 Mirken x 4 arm raises
> 2 Mirkens x 8 arm raises
> 3 Mirkens x 12 arm raises, get it…
> Continue the pain until we reach
> 10 Mirkens x 40 arm raises

> Jog to entrance/ parking lot
> 3 mins of Mary
> • protractor
> •rosalita
> •flutter kicks
> #smokedinDC