I am 4th

I am 4th

4 Pax posted for some running, some HIIT, and some rocks. Something for everyone.

The Thang:

COP:
20 SSH
20 Mountain climbers
20 IW’s

Mosey to the back of the school. Audible called to use parking lot instead of snowy frozen grass field…

Line up to run 100 yards with a stop at each of the 4 medians/signs there and back.

5 Burpees = 35
15 CDD’s = 105
10 Jump Squats = 70
10 Hand Release Merkins = 70
20 LBC’s = 140

Run back to the track on the High School side for some more old school work:

20 Wide Arm Merkins
20 Rosalitas
20 Monkey Humpers

Run a Lap

20 CDD’s
20 Dolly’s
20 Squats

Run a Lap

20 Reverse Lunges
20 Freddie Mercury’s
20 I don’t remembers and didn’t write it down

Run to the rockpile and get a properly sized lifting rock:

Curl and Press x 20
Tricep Extensions x 20
on your 6
Overhead extensions x 20
Chest Press x 30
Russian Twists x 20
Curl and Press x 20

MOM
Protractor w/ revolving 10 counts

Recover

Moleskine:
Always a good time when you Q to find 3 serious #Runners standing around waiting for a good cardio/strength workout. I think we found something for everyone. Dromedary has a solid core of F3 vets and you could see it today. Snowflake, Bratwurst, and Dasher have no problem covering some ground and hitting the gas on the runs. Sorry to miss Ice 9’s Q today but we hope you get better soon brother. The Q is yours when you recover. Thanks to Snowflake for taking us out with a solid prayer raising up those in need….which is all of us.

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