Some of the non-Blue Ridge Relay F3 brothers showed up on this fine Saturday morning to make a down painment . . . in honor of our BRR brothers who have been running the past 19-24 hours, we took off running. Ran for 4 minutes around perimeter of park and then hit warm up in back parking lot.
Warm Up
- SSH X25
- Plank Jacks X25
- Sir Fazio Arm Cirlces (forward and back) X25
- Mountain Climbers X25
- Good Mornings X20
- Std Merkins X15
- Imperial Walker X25
- Diamond Merkins X10
- Windmill X20
- Wide-grip Merkins X10
Run over to tennis courts:
- Partner up – start in one corner of the tennis court and each team to do a total of 50 LBC’s, 50 Merkins and 50 Low Slow Squats. One partner stays behind to start set while other partner sprints one side, kareoke next side, run backward next side and then kareoke back to start.
- Line up on line all together – sprint to end and bear crawl back
- People’s chair
- Repeato partner exercise again but with 50 reverse LBCs, 50 Hand Release Merkins and 50 Star Jumps
- Line up on line all together – sprint to end and crab walk back
- Balls to Wall
- Repeato partner exercise again but with 50 1/4 WWII sit ups, 50 Sumo Squats and 50-count low plank hold
- Line up on line all together – suicide with 4 stops (going 1/4, 1/2, 3/4, full length) and back each time
Run over to baseball field:
- Run to right field 5 burpees and run back to home and 5 burpees
- Run to right field 5 burpees, run to center filed 10 burpees, sprint home and 5 burpees
- Run to right field 5 burpees, run to center field 10 burpees, run to left field 15 burpees, sprint to home plate and 5 burpees
Mary
- LBC’s X25
- American Hammer X25
- 1/4 WWII sit ups (hold at 1/4 way up and hold for 10 count) X5
- Boat / Canoe X5
