A little chilly this morning – 7 gathered in the parking lot, no FNGs. On the way in we spotted a lone Deadbolt getting his sweat on for some EC. There is no telling where he went. Here we go:
- Jog around the track convening in upper field for 4 corner warm up
- Side Straddle Hop x 25 IC, sprint to next corner
- Mountain Climbers x 25 IC, sprint to next corner
- Sir Fazio Arm Circles x 12 front, x 12 back, sprint to next corner
- Air Squared x 25 IC
- Pole Sprint – sprint directly across field to opposite light pole, then jog diagonal to the next one down on opposite side. Repeat 4 times all the way across both fields, recover to picnic area.
- 25 Box Jumps OYO
- 25 Irkins
- 25 Dips, recover to tennis courts
- Balls to the Wall x 25 IC
- Peoples Chair 30 second hold
- Balls to the Wall x 25 IC
- Peoples Chair combined with Air Squared x 25 IC
- Partner Up, wheelbarrow across courts, switch and come back
- Recover to playground area and split into 2 groups
- Group 1 – 10 pullups, Group 2 – 30 box jumps on bleachers. Switch, then repeat so that each man does 20 pullups and 60 box jumps, recover to end of lower field.
- Full on sprint all the way to the end of the field, recovery jog around the circle.
- Rock exercises – 20 curls, 20 overhead press, 20 tricep extension, run around circle with rock. Rinse and repeat.
- After dropping rock and slow jog around circle, full out sprint to the Stop Sign, then circle up for Mary.
- V-hold In Cadence x 25
- LBC x 25
- Low Slow Flutter x 25 IC
This was a good workout as we kept moving the entire time and were able to stay warm by doing this. Only announcement was Q-school for South Wake coming up, details posted to Facebook group. No prayer requests, another Monday in the books!
