In my maiden Q, I, Blue Horseshoe, showed off my abiding knowledge of cadence, tempo and counting. Was I ever a bona fide drill sergeant? you ask. No. No I wasn’t, but thanks for recognizing my mad skills.
This Urban Jungle workout was all about pull-ups and hill sprints. We had 30 post, including two FNG’s. The vitals:
Warm-up:
25 x Side Shuffle Hop
15 x Good Mornings
15 x Imperial Walkers
10 x Slow Merkins
Run and Lunge Walk to Parking Deck
COP Round One:
PAX splits into 1’s and 2’s.
1’s sprint to end of parking deck, 10x pull-up. 2’s chillcut planks. 1’s sprint back.
Flapjack
1’s sprint to end of parking lot, 30x merkins. 2’s chillcut planks. 1’s sprint back.
Flapjack
1’s sprint to end of parking lot, 30x prisoner squats. 2’s chillcut planks. 1’s sprint back.
Flapjack.
COP Round Two:
Repeat above
PAX Froggers across Lassiter Mill, down Lakestone Drive
COP Round Three:
25x LBCs
10x Burpees
COP Round Four:
Broad Jump to Mailbox (abt 10x), Sprint to top of hill, Recover on jog back, 10 count
10x Star Jumps, Sprint to top of hill, Recover on jog back
30 seconds Race Stance Switch Jump Squats, Sprint to top of hill, Recover on jog back, 10 count
PAX runs back to JCP parking lot
COP Round Four:
10x Burpees OYO
20x LBCs
Circle up 5-count Six Inch Leg Hold
COT
