The second day of Spring and it’s right around the freezing mark. 9 strong showed up at Shelley Lake with heads covered, but visions of a much warmer gloom ahead. no FNGs on hand, so let’s hit it.
Jog to open field
Warm-up
  • SSH x 20
  • Good mornings x 15
  • Plank jacks x 15
  • Nipplers x 15
  • Windmills x 15
  • Imperial walkers x 15
Jog to dock
  • Dirkin ladder on the fence – start at the top rail and work our way down all 3 rails (x10, x10, x10)
  • LBCs x 20
  • Irkins x 20
  • LBCs x 20
  • Repeat
Jog to community center parking lot – partner up
  • Partner 1 runs to end of lot and back; partner 2 exercise – flap jack until reach total number
  • 100 Merkins
  • 150 monkey humpers
  • 200 Freddie Mercurys
Plank sets

Jog down to rock pile Grab a rock – 3 sets

  • Rock curls
  • Tricep extension
  • BOR
  • Rock press
Back to parking lot for Mary

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