Even with spring break still looming, 4 PAX met up at the fields of Brier Creek Elementary School for one of the first spring weather workouts. We even got a surprise visit from Candlestick who came home a day early from Emerald Isle for some F3 Pain. 53 degrees, blue skies and sunny, can’t ask for a nicer day than that.
The Thang
Warmup
- 1/4 mile jog to the top circle
- SSH x20
- Emperial Walkers x20
- Windmill x10
- Half Windmill x10
- Standard Merkins x20
- Sir Fazio Arm Circles x10
- Reverse Fazio x10
- Carolina Dry Docks x15
- Left/Right Lunges x20
In honor of the Cooper River Bridge Run going on in Charleston today the PAX headed to the hill
The Hill
- Gorilla Hop Up
- Reverse Bear Crawl Down
- Repeato x3
Team Building with Pete
- Jog to the rock pile and pick up Pete
- Jog with Pete to the wall
- Curls x20
- Tricep Extensions x20
- Shoulder Press x15
- Peoples Chair with Pete over head x40
- Repeato x2 (drop counts by 2 then 5 except PC and one pass your rock right)
- Jog back to Rock pile for the Pete Toss
Court Work (pass the torch to Candlestick)
- Pullups x5
- Standard Merkins x10
- Air Squat x20
- Repeato x2
Spiderman
- Jog to the Ramps
- Spiderman up to the right
- Spiderman up to the left
- Repeato
Take a Loop (inspired by The Situation)
- Jog to the first Bench
- Dips x20
- Jog to the next bench
- Irkins x20
- Jog to the next bench
- Derkins x10
- Jog to the next bench
- Dips x20
- Left Right Step-ups x22
Field Work
- Jog to the soccer field
- Bearcrawl to goal
- Sprint Back
- Back pedal to the goal
- Sprint Back
- Long Jump to the goal
- Sprint Back
Mary (courtesy of Birkenstock)
- Regular Crunches x20
- WWIIs x20
- Hello Dolly’s x20
- Box Cutters x10
- Crimea Hammers x15
COT
- Blue Ridge Relay coming in September
- The Crick Saturday Launch coming in May
- Good Luck to all the runners in Charleston today (interesting side note.. did you know that Coach D once lead the bridge run for a couple 100 yards… if you are mistakenly put in the gold group up front why not sprint out the gate!!)
