We’re going solo this week -man for man- so no partner necessary. Hit this loop AYG to get your #smokefest in before most people are having their first cup of coffee.
Head down the Capital Area Greenway towards the Bue Loop and veer left toward the amphitheater, stopping ~100 yards before you get there at the Big Grassy Hill (BGH) to your left.
Perform a set of 7s on the BGH with Merkins at the top and burpees at the bottom. To clarify, run to top -1X merkin, run back down -6X burpees; run to top -2X merkins, run back down -5X burpees; remainder are 3 & 4, 4 & 3, 5 & 2, 6 &1.
After the last burpee @ the bottom, head back the way you came towards the duck pond. Think of the pond as a watch face and you will enter at:
Run to 6 o’clock (bridge): 20X Jumping Sumo Squats.
Run to 9 o’clock: 20X Carolina Dry Docks.
Run to 12 o’clock: 20X Mountain Climbers (both legs equal 1 cycle)
Run to 3 o’clock: 20X Parker Peters (both legs equal 1 cycle)
Back to the BGH and Repeato entire loop until time is called ~6:10.
We’ll run back to the parking lot for a few minutes of Mary.
Interested to see how many loops the Pax can do -Come and impress us.
The Judge. 5:30 NCMA.