Hot Potato Q today. Gomer out, Lighthouse back with a suggestion from Homer. Probation took us out.
.5 mile warmup then run a little and work out a little.
Ascending (Gomer):
5 x Burpee, run a little
then 5x Burpee + 30 LBC, run a little
then 5x Burpee + 30 LBC + 20 Lunge, run a little
then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker, run a little
then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 Hand Release Merkin, run a little
then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little
Descending (Lighthouse):
30 LBC + 20 Lunge + 20 Imp Walker +20 HRM + 20 Pickle Pounder, run a little
20 Lunge + 20 Imp Walker + 20 HRM + 20 Pickle Pounder, run a little
30 LBC + 20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little
20 Lunge + 20 Imp Walker + 20 Pickle Pounder, run a little
20 Imp Walker + 20 Pickle Pounder, run a little
20 Pickle Pounder, run a little
run a lap or 2 to get to 3 miles (Homer).
A few extra burpees (x10) when morning greetings were not returned.
NMS – we werent thinking nor talking much – getting it done in the humidity. One running HL.
Convergence 5/31 at Tredegar.
Get some!
