3 PAX braved the cold and rain this AM to work out the toxin overload from the weekend. Our AO has a great shelter so we decided to work in tight confines to avoid a complete soaking but as the pain intensified some of the toxins began to carry very distinct odors which required some time in the rain for a “cleansing”.
We started the morning with warm-up suicides(3/4 speed) to cones set at 6/12/18 yards. Sprint out to a cone then back peddle to start position. A couple iterations of this warm up followed by 30 SSH, 25, Imperial Walkers, 25 Hillbillies, 20 Fazio’s.
The Thang:
2X’s –20rep/10rep High Wall Derkins(steep angle- 5 second rest between sets)
2X’s –30/15/30 Count Balls to Wall(5 second break b/t holds)
3 cylces of The Beast with cones 6/12/18 yard distance: merkins, starjacks, standard squats
2X’s 20/10 HWD routine
2X’s 30/15 count Balls to Wall
3 cycles of The Beast alternating between walking lunge and broad jumps: merkins, some jumping knee thing and squats
Mary
25 WWII’s, 90 second LSF, 25 American Hammers
I think I forgot something but that’s ok, a good time was had by all. We closed with prayer and headed on our ways. I appreciate the opportunity to lead this morning fellas.
