It was a 19 degree frosty morning when YHC and a PAX of 6 took the field to melt the ice. This was the coldest day of the season, but we still managed to break a sweat under the layers.
The Thang:
Warm up jog around the large loop and circle up;
Good mornings x15, SSH x41, Merkin x20, Imperial Walkers x20, Carolina Dry Docks x20, Mountain Climbers x20
Short jog to 50 yards of lunges
Part II:
Grab a bench for Dips, Irkens and Derking
3 sets of each x10 reps each
Jog to another 50 yards of Lunges, recover on the run
Part III:
Long Suicides across the parking lot. Every other trip do Air Squats x10, Burpees x10, LBC’s x10,
Plank out at the end – Right hand up, right foot up, switch to Left hand up, left foot up
Bear crawl across parking lot, to 2 minutes of People’s Chair, lower 6″ for a minute more
Hands and feet on handrail for a crawl around the ramp
Part IV:
Balls to the Wall followed by 100 yard dash, recover, rinse and repeat – 3x total
Mary:
LBC x20, Freddy Mercury’s x20, American Hammer x20, and done!
Moleskin:
Great work and energy by everyone. Thanks for bringing it on a cold Wed morning. It felt more like 60 degrees when we finished. Thanks for dropping in to the Crick Spool. Hope to see you again. Have a great weekend.
