It wasn’t wet but it was chilly (that’s what she said) at the Wolfrun this past Friday.  Staying true to it’s name, I added in a run into this Q to avoid being stereotyped as a ‘boot camper’ that couldn’t Q anything else.  And we were off!!!

Warm up

  • SSH x 20
  • Windmill x 20
  • Mountain climbers x 20
  • Merkins x 20

1.5 mile run around campus and back to the parking decks

From here on out…we just performed a series of exersices that had no particular order other than to burn some calories and make men.  They were as follows:

Gound floor of the parking deck

  • Prisoner squats x 20
  • Single leg dead lift (R & L leg) x 10 a piece
  • Merkins x 10
  • Carolina dry docks x 10
  • Duck walk length of deck, bear crawl back

One leg hop alternating legs up to the top of the deck

  • Group 1 sprint around island, Group 2 low squat hold, switch x 2
  • Group 1 sprint around island, Group 2 low plank hold, switch x 2
  • Lung – squat length of parking deck
  • One leg hop (alternating legs half way thru) length of parking deck
  • One leg hop back (alternating legs) length of parking deck
  • Decline Merks x 15
  • Incline Merks x 15
  • Standard Merks x 15
  • One leg hop (alt legs) length of parking deck

Mary

  • Long slow flutter x 20
  • LBC x 20
  • Wind shield wipers x 20
  • Hammers x 20

Run back to start for COT

  • GoRuck…still time to sign up!  Do it!
  • F3 dads on Sat
  • Faz took us out

 

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