Suicides and Cinder blocks

Suicides and Cinder blocks

6 PAX arrived amidst some major humidity to start the weekend off right. No FNGs so a quick disclaimer was given.

Mosey to lower parking lot
Single file line – Run forward the length of the parking lot line shuffle over two back peddle back; follow the lines to the end.

COP
SSHx25
IWx25
Mt Climberx25 – hold it
Plank Jackx25
Low Slow Squatx25

Now for the running portion –
Suicides in the lower parking lot
Does it count for running if no distance is covered?

Mosey to field
Line up in plank for a Bear Crawl Indian Run

Mosey to the center of the field
7’s – merkins and dry docks
7’s – squats and lunges

Mosey to the blocks for Block exercises
Curls x 25
Presses x 25
Triceps x 20
Rows x 25 repeat for other arm
Lunge walk to middle field, mosey back
Repeat

Return the blocks…
Partner up
25 derkins on partner while partner holds plank, switch
25 LBCs while partner holds plank and feet, switch
25 squats while partner holds Al Gore

Finally Mary in the wet grass
Flutters, Dolly, Back Scratcher, Russian Twist
Mosey back to cars
End

As always, thanks for the opportunity to lead. I took this opportunity to introduce some new exercises I discovered on a recent trip to the Myrtle Beach AO. As always, great to see the guys out there…Abacus rested up from tax season, Beaver putting in great work as always, OT arriving just in time, and Cold Cuts and Picasso running in for a nice pre-run.

Announcements
F3 Dads – check backblasts – one for A51 – Col. Francis Beatty Park and one for SOB – Through June
New run on Wednesdays 7pm – from Braswells off Ballantyne Commons
Ghost Runner back up in time for the BRR

COT