a little bit of everything!

a little bit of everything!

Disclaimer provided and we are off

Mosey to the track for 2 warm up laps and then circle up at mid field for:

25 IW IC
25 Squats IC
20 Merkins IC
25 LBCs IC

Mosey to the goal line for a few circuits

1 – bear crawl to the 10 and do 10 merkins…jog back to goal line
bear crawl to the 20 and do 20 merkins…jog back to goal line
bear crawl to the 30 and do 30 merkins…jog back to goal line

Plank work

2- repeat’o of #1 but swap the bear crawl for broad jumps and the merkins for jump squats

Plank work

3- sprint to the 20 and do 20 lbcs…sprint back to goal line
sprint to the 40 and do 40 lbcs…sprint back to goal line
sprint to the opposite 40 and do 40 dollys…sprint back to goal line
sprint to the opposite 20 and do 20 dolly’s …

Plank work

Visit to grandmother mountain.

5 sprints up and after each return to the bottom do increasing burpees from 1-5. (first time up = 1 burpee and 5th time up = 5 burpees)

Plank work

Sprint to the blue door.

3 rounds of people’s chair….after each round do some diamond merkins (start with 10 and add 5 after each round)

Mosey to the bleachers…we did 25 dips IC.

Mosey down to the benches on the field….we did 15 dips IC…

That’s all we had time for…so mosey back to the launch

Joker did not get enough during the workout so he stayed behind to work on his “track speed” Rio is only a few weeks away. Dream is alive Joker!!

Always great to lead at Joust….Awesome location with plenty of spots to challenge the body

A warm welcome to Cookie Monster and Square Root and a special thanks to Chin Music for the take out.