9 PAX for the coldest day so far this winter. 3 for EC. When it’s this cold, constant movement is necessary. As this is the last Juggernaut workout of the year, I wanted to make it tough. VHS aced it and everyone else pushed hard and excelled. Nice work, men! Great to be in the gloom with you this morning….and year.
EC – jog to the baseball field
Prisoner squats x 10 at home plate, Run to right field burpees x 5, run to left field burpees x 10, Prisoner squats x 10 at home plate, Run to right field burpees x 15, run to left field burpees x 20, prisoner squats x 10 at home plate
Mosey to picnic tables
L/R step up x 20, irkin x 15, dirkin x 15… repeat x 3
Jog back to pick up the PAX.
Warm-up
Quick jog up and down the parking lot to the rock pile
SSH x 20, Mountain climbers x 20, IW x20, GM x 20
7s – up and down the hill. Burpees at the top, Burpees at the bottom
Grab a rock for the roller coaster
exercise x 15….run to the top of hill burpees x 5….run to rock pile….exercise x 15….run to top of other hill burpees x 5
exercises were: rock curls, rock squat, rock overhead press
Mosey to the diamond
repeat of EC
Prisoner squats x 10 at home plate, Run to right field burpees x 5, run to left field burpees x 10, Prisoner squats x 10 at home plate, Run to right field burpees x 15, run to left field burpees x 20, prisoner squats x 10 at home plate
Mary
Plank x 10 count, R arm high x 10 count, Plank x 10 count, L arm high x 10, plank x 10 count, chilcutt x 20 count, chilcutt peter parker x 10, plank to squat x 25, LBC x 20, Freddie mercury x 20
Burpees x 10 OYO….done.
Announcements – see website
Prayer requests – unspoken today
Grady took us out.
Always a pleasure.
Dingo
