Resistance is futile…atleast when dealing with innertubes. It’s been a while since we’ve broke these bad boys out and I figured it would allow for the proper beatdown as demanded by fellow pax. You know I always want to make sure you get your money’s worth so I substituted 10 counts with various Mary, High plank hold and squat exercises. After the proper disclosure…we were off.
Warm up run
Karaoke warm up run
- SSH X 30
- Imperial Walkers x 20
- Mountain climbers x 15
- Ski abs x 15
- Merkins x 15
Partner up and grab an innertube tire
- Chariot race to fence, flapjack with partner
- Chariot race to fence, flapjack
- Shuffle left to fence, flapjack
- Shuffel right to fence, flapjack
- Run up hamburger hill, 5 burpees
Plank hold
- High plank
- Sarkozy
- Putin
- High plank
- Chilcutt
Back to the inntertubes
- Back peddle to fence, flapjack
- Charriot race to fence, flapjack
- Sprint to fence
- Peoples chair
- Sprint back to start line
Sprint to house of cats, Peoples chair, Prisoners squat x 20, Side squats x 20
Mary
- Box cutters x 20
- Cannonball x 20
- WWII situps
- High plank, Sarkozy, Putin, High plank, chilcutt
Back to the innertubes
- Shuffle through cones, flapjack
- Shuffle through cones, flapjack
- Run up hamburger hill, 5 burpees
Mary
- Box cutters x 20
- Cannonball x 20
- WWII situps x 20
- High plank, Sarkozy, Putin, High plank, chilcutt
With cones still set up, sprint through WITHOUT innertube, grab a spot on the wall for peoples chair, Sprint back through and up to House of Cats (thank you Minnie) and grab a spot on the wall for peoples chair, Prisoners squats x 20, Single leg dead lift x 10 each leg
Run back down to field, one last Chariot race to fence and flapjack
COT
- 2ND F at the PR this Thursday
- **Regular Monday workouts on Memorial day are being replaced with the Murph at Pullen Park, 7:00 am sharp
- Extensive discussion regarding the Blue Ridge Relay, if you need to know the easy legs talk to T-square
- Tclaps to the Kettle Bell double down pax
Aye!
