Lucky 7’s

Lucky 7’s

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

• Run .3 Mile
• SSH x 21 IC
• Imperial Walkers x 21 IC
• Plank Jacks x 21
• Mountain Climbers x 21
• Calf Stretch

The Thang:

• 7 burpees
• 1 minute plank
• 7’s with Bobby Hurley’s and Mike Tysons
• 6 Bobby Hurley’s at top of 150 yard hill, 1 Mike Tyson at bottom
• Keep running back and forth until we completed 1 Bobby Hurley at top and 6 Mike Tyson’s at bottom

• Mosey .3 miles to the top of Zin’s hill
• 7 burpees
• 1 minute plank
• 7’s with Merkins and V-ups
• 6 Merkins at top of Zin’s 150 yard hill, 1 V-up at bottom
• Keep running back and forth until we completed 1 Merkin at top and 6 V-ups at bottom

• Mosey .6 miles to Nail’s street
• 7 burpees
• 1 minute plank
• 7’s with Shoulder Taps and Flutters (2 is 1)
• 6 Shoulder Taps at top of Nail’s street, 1 Flutter at halfway down
• Keep running back and forth until we completed 1 Shoulder Tap at top and 6 Flutters halfway down

• Hard Mosey to top of Laurel Hill by tennis courts
• 7 burpees
• 1 minute plank
• Mosey .5 miles back to start alternating between 7 Merkins and 7 LBCs at every third mailbox

Done!  Over 5.5 miles in the books.

MOLESKIN:

Great workout today.  Good to be back.  Perfect weather.  Also great to see the Diesel crew working hard and getting after it on the Briarcrest playground.