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
