- QIC: wingman
- Pax: @wildturkey, das_boot, firestarter, Odd Job, Sweetwater
Keep it Moving
Date: 2024-10-28 AO: firestarter Q: Point Break PAX: das_boot, wildturkey, Odd Job, SweetWater FNGs: None COUNT: 5 Theme for the morning was to “keep it moving”. No stopping, no waiting, and we had to carry the 40# sandbag with us the whole time.
The Thang
Slow mosey across to the medical park for CoP
· SSHs x 15 · Imperial Walkers x 15 · Merkins x 10 · Peter Parkers x 10 · Runner’s Stretching · Low-Slow Squats x 15
WAVE 1: The Beast · 6 Stations, 6 Reps per Station, 6 Laps · Lap 1: Merkins · Lap 2: V-Ups · Lap 3: Lunges · Lap 4: Dry Docks (Pick your version) · Lap 5: Heels to Heaven · Lap 6: Jump Squats
Mosey back to the shopping center and get ready to run a ladder behind the buildings.
WAVE 2: Ladder Exercise Lap – Alternating at each light post, complete the called exercises. LBCs followed by Monkey Humpers – Complete exercise x 5 at the first light and add 5 each following light (still alternating exercises) – Example: LBCs x 5, MHs x 5, LBCs x 10, MHs x 10, up to 30 each
Mosey back to launch making multiple stops for Mary along the way.
Time.
The Thang
Slow mosey across to the medical park for CoP
· SSHs x 15 · Imperial Walkers x 15 · Merkins x 10 · Peter Parkers x 10 · Runner’s Stretching · Low-Slow Squats x 15
WAVE 1: The Beast · 6 Stations, 6 Reps per Station, 6 Laps · Lap 1: Merkins · Lap 2: V-Ups · Lap 3: Lunges · Lap 4: Dry Docks (Pick your version) · Lap 5: Heels to Heaven · Lap 6: Jump Squats
Mosey back to the shopping center and get ready to run a ladder behind the buildings.
WAVE 2: Ladder Exercise Lap – Alternating at each light post, complete the called exercises. LBCs followed by Monkey Humpers – Complete exercise x 5 at the first light and add 5 each following light (still alternating exercises) – Example: LBCs x 5, MHs x 5, LBCs x 10, MHs x 10, up to 30 each
Mosey back to launch making multiple stops for Mary along the way.
Time.
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