11 PAX showed up to Shakin not Stirred on this cool morning for a college football inspired workout (I know it’s a stretch but just go with it). After last weeks “Urban Meyer” workout courtesy of Burt (VT fan) I explained that this would not be a “Frank Beamer” workout – high expectations and deliver nothing, although it was phrased differently (something about sitting around with our thumbs up… you get the point). I love college football season!
Jog to first parking lot up the hill for warm up: Good Mornings x10, SSHx20, Mountain Climbers x 10
The Thang: I tried to pull together a few highlights from past Shakin not Stirred workouts in the spirit of a Sports Center Top 10 or Not Top 10 depending on your perspective.
DUH NUH-NUH, DUH NUH-NUH
Jog down the hill to the trail map kiosk for some out and back legs (courtesy of Bartman). Kiosk is home, 10 merkins any time you come back here. Run to lake trail head – 10 burpees OYO and return home. Backwards run back up the hill, 10 LBC OYO and return home. Run to dock near the boat house, 10 sumo squats OYO, and return home. Plank it out till all PAX are finished.
DUH NUH-NUH, DUH NUH-NUH
Jog to the far side of the lake on the lower trail to the steps for some 11’s (Courtesy of Banjo). Merkins at the top and American hammers at the bottom. Plank it out till all PAX are finished.
DUH NUH-NUH, DUH NUH-NUH
Jog back to the big hill. As Burt pointed out Hill Billy can’t Q a workout without running some hills. Up the hill – 10 merkins. Run along top of the hill to the next bench, down the hill – 10 LBC, and repeat working our way across the hill back toward the map kiosk. Plank it out till all PAX are finished.
Jog back to the parking lot with an encouraged (but optional) sprint to the end after rounding the last corner. I know that was only 3 “highlights” – I’ll finish up the rest next time.
COT and prayers. Thanks to Riptide for taking us out.
