YHC doubled down on Q’s this week, and the Juggernaut PAX was treated to a tour of the sites at Baileywick, accompanied by their favorite rock of course. No FNGs today, and so turn on your headlamps and let’s go.
Run along the path to the top of the road
* SSH
* Good mornings
* mountain climbers
* plank jacks
* Merkin burpee pyramid (up to 5 quintuple merkin burpees)
lunge walk to rock pile – grab a rock and follow YHC to the sandboxes
Quick feet
* Rock curl
* Bent over row
* Tricep extension
* Rock squat
Head over to the track with your rock – drop it – Merkin chase miler – partner 1 runs while partner 2 does 5 merkins then chases partner 1 – tag and flapjack – 4 laps total
* Rock curl
* Bent over row
* Tricep extension
* Rock squat
Head back to the sandboxes
* sandbox irkins
* sandbox dirkins
* sandbox dips
Run across the field and circle up
* Rock curl
* Bent over row
* Tricep extension
* Rock squat
* 4 quadruple merkin burpees
Head down the hill – return your rock – 3 triple merkin burpees
Up to the parking lot – 2 double merkin burpees
Partner 1 does a lap around the lot while partner 2 does Carolina dry docks – flapjack – 200 total
Mary
