When: 3/22/19
Where: Paddock AO
Pax: White Wall (Q), Fragile and Red Flanders
Warmup
Some quick walking lunges, quad and ham stretches followed by a .5 mile mosey to get the heart rate built up
Thang 1
Using the lot as 4 corners with a workout then a run to each corner. I was hoping to introduce some new workouts so this was a trial run.
Corner 1
Double foot leg plank jumps – in a plank jump left, back to center, right then back to center. Do this for 30 seconds and rest for 15. Repeat for 3 minutes
Corner 2
Foot fire burpees – every 15 seconds drop for a burpee but in between each rep do a sprint in place. Repeat for 5 minutes
Corner 3
Spider man mountain climbers – mountain climbers but bring your knee to your elbow. 20 reps with 2 being 1
Corner 4
Merkin box crawls – in my mind this sounded great and going unbroken seemed reasonable. Well….I oversold and underachieved. This one got a little brutal. From the plank do 1 merkin then bearcrawl forward for a 4 count, do another merkin, 4 count side shuffle right, another merkin, crawlbear back for a 4 count, another merkin, side shuffle left for 4 and that completes 1 round. Repeat for 4 rounds
Thang 2
We mosey over to the shelter
15 skull crusher incline merkins. Using the bench the aim is to get your head below the bench for a merkin. Little rough on the shoulders
30 bench dips. Looking for as much depth as possible
50 air squats. Again really driving to get depth for full reps
75 LBCs
Rinse and repeat for another round
CoT