Rave at the Brave

Rave at the Brave

Great workout as the weather stayed warm (61 degrees at launch) for most of the time but dropped like a rock by 10 degrees with a drizzle and wind.  Kudos to the PAX for bringing their A game this morning as we did a variety of stations and covered a lot of ground at a brisk pace.  I almost confused Chipotle with Frazier today….Chippy is starting to look like a runner!!  Tomorrow at Stonehenge, which has the same launchpoint as the Brave, promises to be ugly as Mic Check is on Q and he didn’t post this morning…a rested Mic Check is bad news for tomorrow’s PAX for sure!!

Warmup: Mosey on long straight parking lot to the left of Einsteins and back to the corporate park. Circled for warmup:  SSH X 10, Merkins X 10, Squats X 10, Mountain Cl X 10, 8-Count Burpee X 10. Mosey to knee wall / fountain area…

Workout: Derkins X 15, Dips X 20, Knee ups on wall for abs X 20. Bear crawls to street (about 30 yards). Mosey 1/4 mile to lake and the grass hill. 

10 sets of Merkins X 15 reps for 150 total; in between each Merkins set we ran hills (X 4), laps around the lake (X 3), and high knees up the steps (x 3).

Mosey to parking lot for Mary:  LBC, Flutter, Dolly, Heels to Heaven – each set X 20.

Mosey to street for sprints: 200 yards @ 3/4 sprint pace; 100 yards @ sprint pace (Repeat each). Plank and 6 inches on the curb between sprints. Cone work: Start from plank position and run through cones placed in the parking lot.  Backwards run, shuffle, lunge walk.

Run 1/2 mile to fitness trail;  Dips X 10, pullups X 10, Burpees X 10.  Repeat. Run to short steps by the lake for bunny hops, single steps, double steps, followed by plank at the top in the parking lot with 10 diamnond merkins.  Run back to launch.