Hey Jack A$$

Hey Jack A$$

The request to Q any site always comes with the challenge of finding something new to make the workout unique and painful.  This week, I felt that revisiting Jack Web would make for a great adventure.  11 PAX showed up for the fun.

The Thang

Mosey out and back to the circle in from of the stadium

  • Side Straddle Hop X20
  • Imperial Walkers X20
  • Calf Stretch
  • Merkins X20
  • Can Opener Stretch

Mosey to the beginning of the road for a run Web

  • Run to the First light and back, 4 squats
  • Repeat till 7 lights and 28 squats
  • Take a break for an Ab Web – 1 V-Up and 4 LBC’s – Repeat through 5 V-Ups and 20 LBC’s
  • Run to light 8 and back for 32 squats
  • Complete the rest of the Ab Web
  • Run to Light 9 and 36 squats
  • Run to Light 10 and finish with 40 squats

Mosey to COT

  • Jack Ass Web
    • 1 Jumping Jack, 4 Sumo Squat Calf Raises
    • Repeat till 8 Jumping Jacks and 32 Sumo Squat Calf Raises

At the end, 3.0 Miles, lots of squats and some tough abs

  • Welcome Greg Fadale – MySpace
  • Rooster this Saturday in Rock Hill – 6 miles per person in 1 mile increments

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