Keep Moving at the brisk 31 degrees ” The Crick ” workout
The Thang
Short Jog around the backside of The Crick to get moving.
Circle Up, Warm up
15 x 2 Sir Fazio Arm Circles, 15 Emperial Walkers, 15 Good Mornings, 15 Mountain Climbers, 15 Peter Parkers, 15 Merkins.
Run up the hill to the frosty mountain
5 Air squats at the bottom 7 burpies on top, 5 Air squats, 5 burpies, 5 Air squats 3 burpies, 5 Air squats 1 burpie
Short jog to the planters
15 Irkins planter 1, 15 left right step up planter 2 15 Irkins planter 3, 15 left right step ups planter 3, 15 Irkins planter 4, 15 left right step ups planter 5, 10 Dirkins planter 6, 15 left right step ups planter 7.
To the benches
15 Dips, 15 Dirkins, 15 Dips, 10 Dirkins
Bear Crawl suicide for the missing Kayne.
Crawl to planter 6 and jog back the other side. ( great work here by all)
To the stairs
5 laps around OYO ( or 6 if you have young legs like Ringwold)
To the Service Station
Climb the rails up and bear crawl under on the way back finish with plank x 2
To the Lot
Shuttle Runs because cones were available
To the court for Mary
Cunningham 25 LBC, Vortex 25 American Hammers, Vanderbeek 25 Merkins, Ringwold 20 plank, The Situation 25 reverse LBC
Prayers go out to all and for those who have upcoming surgery. Safe travels for our friends and families.
