It was a cold morning down in The Hyphen. 11 Pax and one pooch arrived at Kenny’s Grave for a Tuesday morning beatdown. YHC had some new gloves he wanted to break-in, so Bear Crawls dominated the workout.
WARM-UP
Lap Around the Track
SSH x25
Imperial Walkers x20
Good Mornings x20
Sir Fazio Arm Circles x10
Mountain Climbers x20
THE THANG
Jog over to the hill for a Jacob’s ladder. Last week, the grass hill was a little muddy, so today we used the longer paved hill at the head of the Greenway trail. It was definitely drier but we’re still not sure if it was spotted with dog crap or mud clots.
10 burpees at the bottom, bear crawl up the hill, 1 squat at the top, run down the hill
9 burpees at the bottom, bear crawl up the hill, 2 squats at the top, run down the hill, and so on. Protractor when finished.
Jog over to the parking lot for a modified Indian Run
Pax line up in plank position, Pax at the back bear crawls to front, When he reaches the front, he yells “Front!” Then next Pax bear crawls to the front. Once all Pax have completed. Sprint around parking lot.
Pax stand in squat position. Pax at the back frog jumps to front. Sprint around parking lot.
MARY
Ukrainian Hammer x25
LBC’s x25
Reverse LBC’s x25
COT
The Mule is quickly approaching. See Howard’s email for the date. A similar F3 South Wake event may be in the works. Prayers for New Mexico’s cousin, Yosef and family, and all our F3 brothers. Thanks for letting me take the Q in Yosef’s absence these past couple of weeks. It has required me to push myself.
