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
