The signal flair went up for an emergency Q from KD as his knee continues to get better. I stepped up to the plate as I haven’t Q’d BB in a while. One of the original workouts, this site is such a good one it just never gets old to me.
Warm up
SSH x 30
Mile run – Glenwood to Peace to St Mary’s to the stone circle
Once at the stone circle we started a series of merkins and mary as follows:
- Standard Merk x 10
- Long slow flutter x 25
- Diamond Merk x 10
- Hello Dolly x 20
- Carolina Dry docks x 10
- Box cutters x 15
- Merk right arm forward x 10
- Long slow flutter x 15
- Merk left arm forward x 10
- Hello Dolly x 20
- Carolina Dry docks x 10
- Hammers x 25
Run up to the parking lot, 2 groups
- G1 – squat hold G2 – sprint around island — flapjack
- G1 – squat hold G2 back peddle island — flapjack
- G1 – squat hold G2 karoke island — flapjack
- G1 – squat hold G2 karoke island — flapjack
- G1 – squat hold G2 sprint island — flapjack
Grab a spot on the curb
L/R stepups x 20, mini jump ups x 20, L/R step upsx 20, mini jump ups x 20
Run over to the top of hamburger hill. 10 prisoner squats, run down and back up hill, 15 prisoner squats, down and up hill, 20 prisoner squats, down and up hill, 25 prisoner squats, down and up hill, 20 prisoner squats, down and up hill, 15 prisoner squats, down and up hill, 10 prisoner squats, down and up hill
Follow me over to the house of cats!
Balls to the wall, peoples chair, balls to the wall, peoples chair
COT
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