7 PAX showed up at the Goat for another session in what seems like a yearlong stretch of heavy humidity. Always amazed at how much difference an extra 15 minutes makes. One hour seems to take several.
Warmup: 2 laps, SSH, Willie Mays Hayes, Windmills, Squats, Merkins
The Thang:
run 400m – do 10 burpees, 15 merkins and 15 WWII’s
run 800m – do 10 burpees, 15 merkins and 15 WWII’s
run 1200m – do 10 burpees, 15 merkins and 15 WWII’s
run 1200m – do 10 burpees, 15 merkins and 15 WWII’s
Head over to Boshamer parking lot for some hill repeats. Run up and jog back down. Repeat for 5 rounds
Mosey back to the track. Pair up. Pax #1 runs 400m while Pax 2 planks. Switch
Mary: Long slow flutters, ski abs, Russian hammers
COT: 1 month until the BRR!
