Where: Paddock AO
When: 4/5/19 @ 5:30 am
Pax: Fragile, Duggar and White Wall (Q)
Nice drizzly and fairly warm morning at the Paddock. I think all Pax involved will gladly trade a little rain for warmer than freezing temps these days!
Warmup
Very quick today with 20 SSH and some leg swings and varios OYO stretches then off for an easy 1/2 mile mosey with a brief stop at midpoint for 10 Merkins
The Thang
We jumped into the F3 Deck O Pain this morning. An attempt to get all the way thru was thwarted by some of the larger rep counts. Not positive that all the movements were performed as prescribed but we got close!
4 – Bulgarian split squat
20 – Butt kickers, 2 as 1
10 – Merkins
30 – Am Hams
Sprint to the bottom of the hill and back (all sprint cards performed the same)
6 – Air squats
100 – Arm circles
3 – Chuck Norris merkins (this one will be used again for sure)
8 – Slow Squat
13 – Merkins
9 – Ranger Merkins
18 – High knees
13 – Squats
8 – Backwards Lunge
Sprint
8 – Heels to heaven
100 – SSH, Sorry Fragile
Sprint
100 – Flutter Kicks
12 – Freddy Mercury 4 count
22 – Split Jack
9 – Low Slow Squat w/ pause
11 – Shoulder tap 2 as 1
12 – Diamond Merkin
13 – Mountain Climbers 2 as 1
5 – Hand Release Merkin
100 – Calf Raises
CoT