“This was your best Q of the year”- Shake-It

Welcome to a new year.  Time to get back to work.  Today’s workout was simple.  Warmup, Run, Exercise, Run, Mary, COT.    

Warmup

SSH (IC x 40)

Good Morning (IC x10)

WMH (IC x 20)

EW (IC x 20)

LBAC/Reverse (IC x 20)

Burpees (OYO x 5)

The Thang:

Mosey across the street and then Ricky Bobby down to the base of Chubb’s Hill.  Progressively worked up the hill stopping at each lamp-post to exercise.  We used various modes of transport between lights.  Plan for all the way up and then all the way down aborted due to time constraints. 

Base to Light 1 –  Bear Crawl, 5 Burpees OYO at light.

Light 1 to 2 – Walking Lunge, 10 IC Tuck Jumps at light.

Light 2 to 3 – Sprint,  15 IC Merkins…

Light 3 to 4  – Bear Crawl, 20 IC Prison Squats…

Light 4 to 5 – Walking Lunge, 25 IC Russian Hammers…

Light 5 to 6 – Sprint, 30 IC Mountain Climbers…

Light 6 to Top – Duck Walk, 35 IC SSH…

Top to Light 6  – Duck Walk, 30 IC Mountain Climbers…

Getting close on time so we Crawl Bear’d back to the Top then moseyed back to the parking lot.

20 IC Merkins for fun.

Mary   

LBC’s (IC x25)

WWII’s (IC x 25)

Bows and Toes 6 count ring of fire

Standard Plank 6 count ring of fire

COT

Wolf Convergence this Saturday

New North Durham patch for 2019.  All you need is 3 North Durham Q’s in 2019 (EC or ME).

Crockett took us out