At the second edition of Flood Zone, 19 pax assembled in spite of the cold, with 3 braving the extra credit.
The Thang…
Early 15…
Run to the rock pile grab a rock
On the rock 15 diamond merkins, 15 staggered right, 15 staggered left
Run with rock up to gravel lot
15 diamond merkins, 15 staggered right, 15 staggered left
Run back to rock pile to return rocks then head back to the parking deck to pick up the full crew.
Regular 45…
Run to second level
SSH x 25
Count off in 1’s and 2’s
1’s sprint length of adjacent ramp, 15 merkins, bear crawl back
2’s do burpees in cadence until 1’s return
Flapjack
Repeato x2
Run to the third level
1’s Sprint the length then lunge walk back
2’s are planking until 1’s return
Flapjack
Repeato x2
Run to the top level
1’s sprint the length of a ramp, 10 jump squats, sprint back
2’s are doing peoples chair until all sprinters return
Flapjack
Repeato x2
Run down the the third level.
Partner Up
Partner carries width of Parking deck, 15 merkins, Same partner carries back
Flapjack Partners
Repeato with 10 burpees at other end and a change in the carrier after burpees
Run down to the second level
Circle up
Drydocks/shoulder raises 1:4, reached 8 drydocks and 32 shoulder raises
Mary
LBC x40, Freddie Mercury x30, Russian Hammers x25
COT
Strong work by all especially those who attended the EC. Apologies for being a few minutes late to the regular 45, hopefully the workout made up for it. YHC is thrilled and humbled at the strong numbers already. Hope to see large numbers continuing in future weeks.
Thanks for the calls/texts to Steroid through his M’s surgery. Very much appreciated.
Closing Prayer Courtesy of Orwell
