Think of a destination and figure out the route
Date: 2025-05-24 AO: _sob Q: Cheese Curd PAX: Moth, Brisket, teddyf3 FNGs: None COUNT: 4 WARMUP: preruck for 1 of us
The group was organized and left promptly at 6:00 and headed to the parking deck. Ran to the bottom and warmed up there. Basic side straddle hops, imperial walkers, stretching, slow potato pickers, and even some arm circles
THE THANG: Head to the 4-corner fountain. We will be here most of the morning.
4 rounds of fountain work. In between 2 did 2 triple nickels at Neck Break Hill and then back to the fountain.
Always 20 exercise at the fountain x4, then go to each corner usually 20 exercises at the corner
Fountain: 1) step ups 2) run to each corner and do one of the following x 20-hand release, Diamond, CDD, wide
Run to hill/ 3pl nickle Squats / v-ups
Fountain: Bulgarian single leg squats 4 corners x20: bunny hops, merkins, jump squats, 10 burpees
Hill: donkey kicks/ Vups
Fountain: Incline/ decline Heals to Heaven, box cutter, flutters, reverse box cutters
Run to parking deck (audible- thanks Brisquet) take stairs all the way up, Mary and run down. Backward run ramp, back to fountain
Fountain: dips x 20 Five bomb merkins, merkins, LBC, J Lo’s
Run back to the deck/ head fake and Teddy called time….run home
Vhold to kill the last min
MARY: yep!
ANNOUNCEMENTS: I have Bagpipe on Tue. Let’s just say I locked in my weinke while doing our workout today.
COT:
The group was organized and left promptly at 6:00 and headed to the parking deck. Ran to the bottom and warmed up there. Basic side straddle hops, imperial walkers, stretching, slow potato pickers, and even some arm circles
THE THANG: Head to the 4-corner fountain. We will be here most of the morning.
4 rounds of fountain work. In between 2 did 2 triple nickels at Neck Break Hill and then back to the fountain.
Always 20 exercise at the fountain x4, then go to each corner usually 20 exercises at the corner
Fountain: 1) step ups 2) run to each corner and do one of the following x 20-hand release, Diamond, CDD, wide
Run to hill/ 3pl nickle Squats / v-ups
Fountain: Bulgarian single leg squats 4 corners x20: bunny hops, merkins, jump squats, 10 burpees
Hill: donkey kicks/ Vups
Fountain: Incline/ decline Heals to Heaven, box cutter, flutters, reverse box cutters
Run to parking deck (audible- thanks Brisquet) take stairs all the way up, Mary and run down. Backward run ramp, back to fountain
Fountain: dips x 20 Five bomb merkins, merkins, LBC, J Lo’s
Run back to the deck/ head fake and Teddy called time….run home
Vhold to kill the last min
MARY: yep!
ANNOUNCEMENTS: I have Bagpipe on Tue. Let’s just say I locked in my weinke while doing our workout today.
COT:
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