Four gloom warriors rose for this solid 3.3 mile run with boot camp. This beatdown challenged the legs of those who came out after ultimate frisbee. It went something like this
The thang:
Mosey .5 miles to the cement pad on the outskirts of the Village where we did a warmarama.
Warmarama
25x SSH
10x DON Q
10 count Dead man Hang
10x Merkin
25x Freddie Mercury
10x leg circles left and right leg
25x LBCs
Mosey to COP #1
Alley sprints 50%-AYG starting at the first alley mosey to next alley repeat with different exercises increasing to an AYG by Whole Foods down to the lake.
Start with 5 merkins sprint 50% 10 squats
Mosey Corner
10 merkins sprint 5 burpees ( no good Morning from our walker)
Mosey corner
10 merkins sprint 20 LBCs
Mosey corner
10 merkins sprint 20 plank jacks
10 merkins sprint 25 mountain climbers
10 merkins sprint 25 plank jacks
10 merkins sprint 30 LBCs
10 merkins Bernie 25 flutter kicks
Final round 10 merkins Lunge 30 dips in gazebo
Mosey around the lake to make a quick stop for the walkers that don’t say good morning.
( 5 burpees)
Mosey to the flag.
Flutter kicks 1 minute
LBCs 45 seconds
Time!
Thanks for the Letting me host this morning! Good work pax.
