Forecast called for rain, but we dodged a bullet – not a drop all morning. The ground was slick, the track was wet, but we made it home dry (except for our gloves).
Side straddle hop – 15, Imperial walker – 15, Merkin – 10, Mountain Climber – 15
Jog down to the track to start a series of laps – each one had a theme of cardio, chest or legs.
Cardio #1 – two laps, first one at 75% speed and the second one as a recovery
Legs #1 – lunge, lunge, broad jump for the first straightaway, 20 squats on the edge, lunge lunge broadjump for the 2nd straightaway, 20 jump squats on the edge
Chest #1 – bear crawl the first straightaway, 20 merkins on the edge, inchworms (20) on the second straightaway, 7 merkins each of diamond, wide arm and regular
Cardio #2 – sprint the straightaway and jog the corners
Legs #2 – Take a lap with two workouts at each corner. Start with 20 Sister Mary Catherine and 5 speed skater lunges. Each corner SMC drops by 5 and SSL add 5
Chest #2 – Take a lap with two workouts at each corner. Start with 20 nippler merkins and 5 dry docks. Each corner nipplers drop by 5 and dry docks add 5.
Three burpees between every lap through the workout.
Finished with some stomach – 15 lbcs, 30 seconds of flutter, 15 situps, 30 seconds of freddy mercury
Great to see the guys out there! Major props for showing up in the rain. I was planning my Starbucks spiel to the one guy I thought would show up. Glad we actually got to do some work.
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