Tour De Park

Tour De Park

As I said on Twitter, keep Drop Thrill in your prayers as he is recovering from a re-injured back. With that he had to back out of Qing Thrive so here is your friendly neighborhood Hair Band to take over.

#HairbandMile

COP
SSH X 25
Merkins X 10
Mountain Climbers X 10
Imperial Walker X 15

The Thang

Tour De Park… (Sounds more confusing on paper than it really was)
Partner up, this will all be done together.
– 100 dips combined on benches under the cover
– Run out and to the right, up the stairs to the road – 100 Merkins combined
– Run to the corner and 100 Flutter
– Run to tree after 2nd large light (just over halfway) bear crawl down hill, bear crawl back up, then     100 LBCs combined
– Run to corner and Lunge Walk to 2nd peninsula
– Run to last corner back at parking lot and 100 combined squats using kettlebell or sandbag
– Plank at gate until all are done.

Run to bathroom building and grab some wall for peoples chair, knees 90 degrees, hands out in front of you, hold it… drop an inch and hold it…. Recover!
5 Burpees OYO! I heard mumble chatter about this not being recovery… You had about 5 seconds before we started the burpees so that was your recovery, you’re welcome.
Back on the wall with 50 air presses this time, recover!
5 Burpees OYO
Back to the wall with BTWs (Wait, it’s really BTTW)! Recover and by popular demand, we Nomad asked for it…
5 Burpees OYO!

To the picnic tables 20 incline merkins, 20 stepups,  Repeato! Honestly things are getting fuzzy now. Speilburg departed around this time.

back out to the parking lot and 20 incline Merkins on the curb, 20 decline Merkins and 10 Carolina Dry Docs, repeato!

Over to the gear and grab a sandbag or kettlebell for a multipart motion.
Grab your gear and the motion goes like this, goodmorning (deadlift) to curl to overhead press to tricep extension and back to the ground. Do 20 of those, run to the gate and back and repeato!

Makhtar N’Diayes 10 right, 10 left

6MOM

Flutter x 20
Dolly x 20
Rosalita x 20ish pitiful counting, we had American, Spanish, German but it all sounded like gibberish
Protractor 90, 45, 90, 45, 10, 45, 10, 45

DONE!

Moleskin

Good group out there considering we were missing some regulars this morning. When DT said he needed to bail on the Q for his back I knew I wanted to do the Tour De Park but honestly I thought we would have time for 2 rounds, and we probably would have if I didn’t have us on the wall so long and after that it was pretty much just a big fat audible. Everyone seemed to think it was a solid beatdown anyway considering it was a little last minute with DT needing to bail, so I am glad.

Announcements

Mudrun in China Grove, Shepherd to send out more info
Patriot Run on Memorial Day

Keep Speilburg’s M. in your prayers as she gets a procedure done on her shoulder.