When: 5/22/19 @ 5:30 am
Where: Paddock AO
Pax: Incognito, JuCo, Roadtrip and White Wall (Q)
Taking a moment to relish in the fine 60 degree morning…we dove right in.
Warm up
Micheal Phelps while doing a Name O Rama
25 SSH, 5 Walkout Merkins and 15 Grass Grabbers
The Thang
This is a running AO so we ran but it’s also F3 so we worked in between. The idea was to stop every 1/4 mile for some bootcamp.
1/4 mile run to 15 burpees
1/4 mile run to 20 merkins
1/4 mile run to 30 BBS
1/4 mile run to 40 air squats. I had planned on doing another 1/4 mile run but I opted to cut that short so there would be some time for Mary. But being that the run was cut short I hated to short the work that went with it.
50 LBCs then another 40 air squats
1/4 mile run to 30 BBS
1/4 mile run to 20 merkins
1/4 mile run to 15 burpees but Incognito practically begged for 2 extra reps so of course I had to oblige
1/4 mile run back to the lot for mary
Flutter kicks, 6 in leg raise hold for 45 seconds and 2 minute plank
All total was 2 miles of running, 32 burpees, 40 merkins, 50 LBCs, 60 BBS and 80 air squats
CoT
Wishing Incognito on safe travels on motorcycle voyage! See the sights