Tobacco Road has been putting up strong PAX numbers (for us) for the past 2 months, and as such there are quite a few new faces in the crowd.  In order to properly welcome all the new-comers I decided it was time to take the Q and introduce them all the the CardiacLaps.  One of the great exercises that is unique to Tobacco Road, it is basically a 300m sprint that is well disguised by beautiful nature and parking spots.

Warmup:  Lap around the peanut with high knees, butt kickers, backwards running, and short sprint

21x SSH

20x mountain climbers

20x merkins

19x mountain climbers

10x Goodmornings

10x willie mays hays

5x Burpees

The thang:  Started things off right the only way I know how… with a cardiac lap.  Pair off and mosey to the rock pile where the Q had pre-selected rocks ready for the pairs.  Carry the rocks to the big baseballs.  Knocked out another cardiac lap, this time in the other direction.  Headed to the low wall for some leg work.  In pairs (one on the wall, one with the rock) we completed 2 sets of wall jumps and step back lunges.  Next set, partner does 2 laps around the bathrooms with rocks over head while partner does wall mountain climbers.  Next set, one legged squats on the wall while the partner did 10 rock burpees.  With our wall work out of the way we returned our rocks to the rock pile and headed to the playground.  Next we did a Cardiac Lap 2.0 around the playground (plankwalk & high kicks).  Then 1 cycle through pullups, squat jumps, tuck jumps, lung jumps and back extensions on the swings.

Mary:  21x ski abs, then a sprint to the baseball and back to the flag.

COT:  No prayer requests.  Welcome to Miracle Grow (Weed-n-feed’s little brother visiting from Vermont).