You can’t surf asphalt…
Date: 2025-10-10 AO: centurion Q: Point Break PAX: snowflake, Icarus FNGs: None COUNT: 3 The Thang
Mosey across 51 to the top of the parking deck.
Warm-Up Exercises in cadence: · Hillbillies x 12 · Merkins x 12 · Low Slow Squats x 12 · SSHs x 12 · Runner’s Stretching
Mosey to the bottom of the first ramp.
WAVE 1: “Concrete Waves” · Floor 1 Floor 2: Bear Crawl up the 1st ramp. Squats x 10 at the top. Mosey to next ramp. · Floor 2 Floor 3: Backward Run up the 2nd ramp. Merkins x 20 and the top. Mosey to next ramp. · Floor 3 Floor 4: Side Shuffle up the 3rd ramp (Flapjack halfway). Mountain Climbers x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10. · Floor 1 Floor 2: Lunge Walk up the 1st ramp. Big Boy Sit-ups x 10 at the top. Mosey to next ramp. · Floor 2 Floor 3: Backward Run up the 2nd ramp. Kick-Throughs x 20 and the top. Mosey to next ramp. · Floor 3 Floor 4: Sprint up the 3rd ramp. LBCs x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10.
Mosey over to the fence at the football field
WAVE 2: 11s · 11s between the fence and the deck wall · Dragonflys x 1 at the fence, Donkey Kicks x 10 on the wall. Back to fence. · Dragonflys x 2 at the fence, Donkey Kicks x 9 on the wall. Back to fence. · Repeat increment/decrement until you get to Dragonflys x 10 and Donkey Kicks x 1. · Mosey over to the brick benches on campus.
WAVE 3: Bench Sets · Dips, Derkins, and Split Squats x 10 · Repeato
Experimental backwards stair climb up stairwell #1 just for kicks.
Mosey back to launch
Mary until time is called
Mosey across 51 to the top of the parking deck.
Warm-Up Exercises in cadence: · Hillbillies x 12 · Merkins x 12 · Low Slow Squats x 12 · SSHs x 12 · Runner’s Stretching
Mosey to the bottom of the first ramp.
WAVE 1: “Concrete Waves” · Floor 1 Floor 2: Bear Crawl up the 1st ramp. Squats x 10 at the top. Mosey to next ramp. · Floor 2 Floor 3: Backward Run up the 2nd ramp. Merkins x 20 and the top. Mosey to next ramp. · Floor 3 Floor 4: Side Shuffle up the 3rd ramp (Flapjack halfway). Mountain Climbers x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10. · Floor 1 Floor 2: Lunge Walk up the 1st ramp. Big Boy Sit-ups x 10 at the top. Mosey to next ramp. · Floor 2 Floor 3: Backward Run up the 2nd ramp. Kick-Throughs x 20 and the top. Mosey to next ramp. · Floor 3 Floor 4: Sprint up the 3rd ramp. LBCs x 30 at the top. · Backward run down to the starting point. Stop halfway down each ramp for Calf Raises x 10.
Mosey over to the fence at the football field
WAVE 2: 11s · 11s between the fence and the deck wall · Dragonflys x 1 at the fence, Donkey Kicks x 10 on the wall. Back to fence. · Dragonflys x 2 at the fence, Donkey Kicks x 9 on the wall. Back to fence. · Repeat increment/decrement until you get to Dragonflys x 10 and Donkey Kicks x 1. · Mosey over to the brick benches on campus.
WAVE 3: Bench Sets · Dips, Derkins, and Split Squats x 10 · Repeato
Experimental backwards stair climb up stairwell #1 just for kicks.
Mosey back to launch
Mary until time is called
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