5 PAX braved the chilling gloom this morning at Possom Trot.
The word of the day was movement. The goal to keep moving thru the entire workout.
2 Stations were set up
Station 1: Tires & Jump ropes
Station 2: Bricks.
A 30 yard course was set up, marked at 5yd intervals.
Warmup:
25 SSH
20 Imperial Walkers
20 Hillbillies
20 Mountain Climbers
20 Merkins
15 good mornings
The Thang:
We split up into team a team of 3 & 2.
First team Farmer Carry a tire down the course and back, while the other team jumps rope.
Then switch.
On the return the first team then tire flips down the course and back while the other team jumps rope.
Once each team is completed, they move to station 2.
Start with Suicide Brickies.
Carry the brick over your head to the 5yd mark, and back, 1 burpee on the brick, Then to the 10yd mark and back ,2 burpees on the brick….repeat down the course to 6 burpees for a total of 21 burpees.
Once that was complete, do the following circuit.,
15 Side Brick Jumps
10 Urkins
10 Dirkin
Keddle Bells – 15
Bear Crawl / Lunge down the course alternating every 5 yds.
Rinse and repeat the entire thing. Due to time constrains, and audible was called and the final circuit was skipped on round 2.
Mary:
Exaggerated low slow flutter x15
LBC – Hold on a 3 count x20
And put it in the books.
Prayers to our brother Banana Seat
