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

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