No Run = More Pain

No Run = More Pain

Extra Warmup:
Started off at 5:25 with a light jog around the parking lot 3 times.

Warmup:
SSH x 20 IC
Merkin x 10 IC
MTC x 20 IC
Merkin x 10 IC
LBC x 20 IC
Merkin x 10 IC

The Thang:
Mosey to the rock pile what 5 stops along the way for 10 Merkins IC at each stop.
The last stop consisted of Partner plank Derkins

We grabbed a rock from the pile that we could run with. Headed to the back of the school by the picnic tables.
All exercises were with the rock
10 step up R foot then 10 steps L foot OYO
10 dips IC with rock in lap IC
10 curl to shoulder press IC
Rinse and repeat 3 times

Head to the basketball court
Plank verations 3-2-1 sprint to the other end plank verations 3-2-1 back
Rinse and repeat 5 times

Head back to the rock pile one final set of curl to shoulder press 20 IC for good measure

To keep everyone together we did 10 more merkins IC

Head to the lacrosse field for partner work
Partner 1 hold plank P2 does over/under plank 10 OYO
Flap Jack
Partner carry to mid field then switch to the end
Rinse and repeat over/under 10 OYO

Mosey down to the sidewalk for 10 merkins IC
Heading back to the parking lot we stopped again for 10 more merkins IC

Jail break back to the parking lot for Russian Twist IC for the final 30 seconds.
While I was getting my phone out Transporter lead 10 final merkins IC

Holy beatdown! I am not sure I am will be able to feel my arm or chest later today.
Great workout to the entire group today. Everyone really pushed hard today. Shop Dog was killing the
Plank to sprint workout like he was getting chased by a dog. I was partnered with Legal Zoom, he also took a
tumble today with me on his back but he was able to pull it together. I need to start going to Doc’s garage workout
if Q is going to keep up with the Lawson crew.

Announcements:
5 year anniversary of F3 Nation 3/5

Spartan Race 4/9

Friday will be switching to a gear workout at some point in the near future.

Shout Circuit, thank you for taking us out.