It was a big morning at Ball Bearings as Epoxy’s traveling circus arrived in pursuit of the Shaggy Challenge Championship. YHC donned the F3 Raleigh yellow jersey of Spring 2012 fame in honor of the occasion. Five double downers stowed their kettle bells from the Blitz and off we went.
THE THANG:
Jog to the stone circle for warm up: SSH x 30, Imperial Walkers x 20, Good Mornings x 20, Mountain Climbers x 20, Windmills x 10. Jack Webb to 10.
Jog to the lower field for single leg burpees and sprints:
10 single leg burpees (RL), sprint across field, up Hamburger Hill and up to House of Cats. 9 single leg burpees (LL), sprint to Hamburger Hill, bear crawl down Hamburger Hill, sprint across field. 8 single leg burpees (RL), sprint across field, up Hamburger Hill and up to House of Cats. 7 single leg burpees (LL), sprint to Hamburger Hill, bear crawl down Hamburger Hill, sprint across field. Continue descending sprints, bear crawls and single leg burpees until reaching 1 single leg burpee (LL).
Jog to the stone circle, find a spot on the wall. Dips x 15, incline merkins with a clap x 15, alternating LR step ups x 15; Dips x 10, incline merkins with a clap x 10, alternating LR step ups x 10.
Jog to the picnic shelter for:
Reverse Jacobs Ladder: 7 pull ups, run up hill to House of Cats and back down, 6 pull ups, run up hill to House of Cats and back down, 5 pull ups, run up hill to House of Cats and back down, continuing with descending pull ups and runs until you reach 1 pull up, up to House of Cats and back down.
Jog to lower field for 2 Minutes of Mary: LBCs x 20; Heels to Heaven x 20.
COT.
- July 4 Convergence workouts at Late Night and Juggernaut, 7:00 am.
- Mud Run sign up deadline is July 15. Don’t even need a team yet, just sign up. See preblast.
- The Mule – Oct. 15. Make plans to attend.
