Case of the Mondays?



Case of the Mondays?

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

.3 mile warmup mosey

  • 15 SSH IC
  • 15 Imperial Walkers IC
  • 15 Mountain Climbers IC
  • 10 Merkins
  • Calf Stretch

The Thang:

  • 3 Corners (find a T shaped intersection with about 100 yards in three different directions). Run out to each end point for the following exercises:
    • 10 Hand Release Merkins
    • 10 LBCs
    • 10 Low Slow Squats (emphasis on proper form)
    • 2 burpees every time you come back to the middle
    • Repeat with 15 reps each
    • Repeat with 20 reps each
  • 3 Corners – Round 2
    • 10 Diamond Merkins
    • 10 Big Boy Sit Ups
    • 10 Bobby Hurleys
    • 2 burpees every time you come back to the middle
    • Repeat with 15 reps each
    • Repeat with 20 reps each
  • 3 Corners – Round 3
    • 10 Mountain Climbers (2 is 1)
    • 10 V Ups
    • 10 Donkey kicks
    • 2 burpees every time you come back to the middle
    • Repeat with 15 reps each
    • Repeat with 20 reps each
  • Extra Credit
  • Captain Therkin Web
    • 1 Big Boy Sit Up
    • 4 American knock outs
    • 4 Merkins
    • Increase the Big Boys and the Knockouts– 2/8, 3/12, etc.

Done!  Over 3 miles completed today as well.

Thanks Nails for taking us out.

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