Posted by Floyd for Cardiac…..
7 pax took advantage of the potentially last warm morning for the foreseeable future, and got acquainted with the Escalator.
The Thang:
Warmup: SSH x20, Good Mornings x10, Willie Mays Hayes x10, Merkins x5, ½ mile jog
The Escalator:
10x wall jumps
15x wall jumps, 10 x merkins
20x wall jumps, 15 x merkins, 10 x side shuffle squat with rocks
25x wall jumps, 20 x merkins, 15 x side shuffle squat with rocks, 10 x overhead press with rocks
30 x wall jumps, 25 x merkins, 20 x SSS with rocks, 15 x overhead press with rocks, 10 frog jumps
30 x merkins, 25 x SSS with rocks, 20 x overhead press with rocks, 15 x frog jumps
(cut short due to time) 30 x overhead press with rocks, 25 x frog jumps
Over head rock carry over to the parking lot, time to do some ¼ mile sprints!
1st sprint: group 1 does ¼ mile sprint, group 2 does bi’s and tri’s with rocks until group 1 finished (then switch it up)
2nd sprint: Group 1 does ¼ mile sprint, group 2 does calf raises while holding rocks overhead until group 1 finished (then switch it up)
Mary: Bows and toes while catching our breath from the sprints, Miley’s x 20, 6in leg raise until all legs were on the ground.
