Back from the Tarp double down, it feels like it’s been a while since I’ve Q’d ZH. YHC was excited to get back out there and lead the men. Good group, good weather and we were off into the gloom!
Warm up
Jog around the park. Group lines up for shuffles back and forth and then sprint out. Circle up:
- SSH x 25
- Imperial Walkers x 25
- Mountain climbers x 20
- Merkins x 10
- Carolina Dry Docks x 10
Run over to the tennis courts
- Suicide run
- Ski abs x 20
- Suicide run
- Merkins x 20
- Suicide run
Circle up
- 10/1 Jack webs
- Air squat with arms extended forward x 20
- Balls to the wall 20 count
- Merkins x 20
- Balls to the wall 20 count
- Staggard merkins right arm forward x 8
- Staggard merkins left arm forward x 8
Grab some curb!
- L/R step ups x 20
- L/R step ups double time x 15
- Mike Tyson x 20
- Side squats x 20
- L/R step ups x 20
- L/R step ups double time x 15
- Mike Tyson x 20
- Side squats x 20
Run down to F3’s newest beast of a hill….for purposes of this back blast we’ll call it ‘Big Mo’ for now.
- 10 burpees OYO
- Run up and back down Big Mo
- 10 burpees OYO
- Run up an back down Big Mo
Mary
- LBC’s x 20
- Flutter kicks x 20
- Reverse LBC’s x 20
- COT 5 count around the circle high plank hold
COT
- Congratulations to Drive By. First post where he parked in the correct parking lot. I now almost miss running past that Yaris parked in the gloom.
- 2nd F this upcoming Thursday
- GoRuck…well it’s too late to sign up now! But don’t worry Munson and Au Pair…there will be another.
Aye!
