At the strike of 5:30AM we began our balmy adventure… and so it goes…
30 SSH
30 LBC oyo
30 LE’s
20 Merkins oyo
30 IW’s
Mozey to bottom of CCS Parking Lot
Words were spoken, warnings given, instructions explained and the fun begins:
30 Burpees oyo
30 LBC’s oyo
Gear/Run Circuit: 4 -1min increments at one of 15 stations, then do 1 full lap around parking lot for 38 mins. 10 secs allowed for rotation between stations.
35# medicine ball, pullover/chest press
Heavy Rope
Heavy Rope/Lateral Raises
Two Handed Swing 35# KB
Suicides 10, 20, 40 yds
Farmer Carry w/ 2-45# KBs, 40yds
12 in Plyo Box jump up w/ 10# Ball
36 in Plyo Box Step Up w/ 15# Ball
42 in Plyo Box Step Up w/ 20# Ball
25# Sandbag Squats
25# ball tricep extensions
Merkins
Rock Hoppers
Jump Squats
Burpees
Hurdles and Sprint, 3-9 inch hurdles, 3-12 inch hurdles, 25 yd sprint
We got in several rounds and then mozey back to front parking lot, finishing with aprox 2.25 miles and several rounds in the circuit.
An awesome take-out by Skywalker
Not much to be said, chatter ended at about 5 mins in and every man worked hard. I was sufficiently smoked, I hope everyone enjoyed the #JukeJeep rodeo. It’s always a privilege to be a small part of the great F3!
Special thanks to Header for the opportunity and to Sinsei for helping me set up the circuit at zero dark thirty.
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