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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