5 for EC for a full body warm up for the ME. 100 goblet squats, 200 KB swings and 300 merkins was the goal. Proudly no one took the 20lbs KB bait, everyone stuck it out with 35lbs or higher.
Prompt start at 0530 short jog into the neighborhood (shake it”s OCD kicked in when we only went 8/10th of the way up the hill, I guess he is a completionist). Returned to the circle for warmup and picked up Snots along the way. Warmup circle became burpee island for the day.
Warmup:
10 burpee sacrifice to the burpee island gods
Straight into SSH x 25ish
Arm circles x 10 forward and x 10 backwards
Good mornings x 10
Stretch it out and mosey to tennis courts
The Thang:
Part 1: full length all 4 tennis courts
- Backwards run, 5 one-legged burpees at end, 80% sprint 5 one-legged burpees, mule kicks till all Pax finished
- Shuffle and touch, line jumps x 30, shuffle and touch back, line jumps x30, plank jacks
- Bear crawl & Lunge walk, 20 jump lunges, Bear crawl & lunge walk back, 20 jump lunges, mtn climbers
- Sprint to end, 10 merkins, sprint back, 10 merkins, plank till all Pax done
Part 2: head to low wall at playground, with a stop at burpee island, mtn climbers till all Pax done
About 15 minutes of circuits on the wall. Rep count was all out of whack to keep the Pax guessing. Exercises included: Derkins, Irkins, dips, plank walk, mak-tar-ji”s irkin position, mak-tar-ji”s derkin position, mtn climbers kicking the wall, superman planks from derkin position. Half way though we stopped to go up a frog jump pyramid (again ShakeIt was concerned about not completing the downward slope of the pyramid at the moment). Then it was back to the wall for the second half of the wall circuit. Then to keep Shake It from rage, quitting the workout, we did the downward slope of the frog jump pyramid.
Mary: Again the rep count was all weird and non sensical. We did some hammers, WWII, hammer position holds, Peter Parker Peters, LBC, superman planks, and Ace Venturas.
COT: 1 prayer request for Cardiac for upcoming job interview.
-Cardiac