4 pax met in the predawn gloom for a Tuesday morning beatdown at Cedar Falls Park. Welcome FNG Assisi!
The Thang:
Run the purple trail (1.25 miles) for warmup
Hit the playground for:
– Dips: 5,10,15,10,5 pyramid
– Assisted pull-ups with Irkins for those waiting, rotate through
Hit the field for:
Reign of Terror (run the perimeter of the field, stopping at each goal for dealer’s choice):
– Merkins x 15
– Plank Jacks x 15
– Burpees x 12
– Freddy mercury x 15
– Imperial Walkers x 15
– Carolina Dry Dock x 15
– Willie Mays-Hayes x 15
– Super Burpees x 5
Then Usain Bolts (run the length of the field and back, call exercise for other pax to do):
– Jumping Lunges
– SSH
– Freddy Mercury’s
– LBCs
Mary:
– Rosalitas x 15
– Low Slow Flutter x 15
– Leg Throws x 15
– Plank Jack 10 count all around
– Cobra Stretch x 10
COT
