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!

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