Squat Mile with Intervals
THE SCENE: Completely dark, thanks DST, and a clear balmy 44 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:30 SSH IC
15 Daisy Pickers IC10 Arm Circles (forward and then backwards) IC10 Leg Swing each leg IC15 Imperial Walkers IC
THA-THANG:
15 Daisy Pickers IC10 Arm Circles (forward and then backwards) IC10 Leg Swing each leg IC15 Imperial Walkers IC
THA-THANG:
Squat Mile: Run a quarter mile to the back of the park and do 25 squats on your own. Run back to started and don25 squats on your own. Rinse and repeat.
Parking Lot Spints:
Complete 10 rounds of sprints across the parking lot with a mossey back to the start:
Complete 10 rounds of sprints across the parking lot with a mossey back to the start:
- Round 1 & 6 – Suicide Sprint
- Round 2 & 7 – Inch Worm Push-Ups
- Round 3 & 8 – Lunges
- Round 4 & 9 – Broad Jump
- Round 5 & 10 – Bear Crawl
Jack Webb:
A single count Merican then single count air press combination on the Q’s command, with an ascending rep count of each up to 10 with the pvc rifle from the BotB in Nashville backmin January.
A single count Merican then single count air press combination on the Q’s command, with an ascending rep count of each up to 10 with the pvc rifle from the BotB in Nashville backmin January.
MARY:
6 Min of Plank:
Holding plank for a min or more rotate through high plank, right arm up, left arm up and low plank
COUNT-OFF & NAME-O-RAMA
Holding plank for a min or more rotate through high plank, right arm up, left arm up and low plank
COUNT-OFF & NAME-O-RAMA
3 PAX, no FNGs
CIRCLE OF TRUST/BOM:
CIRCLE OF TRUST/BOM:
Everyone has a level of hard in your life. You will continually be running into your level of hard (if it’s in your relationship, fitness or spiritual life) until you break through that level. But once you break through what used to be hard now becomes normal and easy to accomplish. Keep pushing on whatever your current level of hard and soon you’ll look back and realize how easy that is.
MOLESKIN:
MOLESKIN:
It’s great to go on runs at Neverland and return to the starting point and see Zima doing shoulder presses knowing that we will be doing more later in the workout. Thanks for getting up in the little sleep Fugitive to ensure I didn’t have to Omaha the planned running for the broken Zima! YHC is a little nervous about the next Zima Q given that he has been working upper body only and will like crush us.
ANNOUNCEMENTS:Sign up for the BeerRuck#002.
