With one week left until the Durham Dirty Dozen (F3 D3), YHC used this Q to fine-tune the menu a bit for next week”s big date. WU was your standard variety warm up, then we ran into the neighboring Forest Hills environs for some hill work.
Hill sprints: forward sprint down the hill, 1:2 Burpee: Merkin ratio at the bottom of the hill; backward sprint up the hill, 2:4 Burpee: Merkin ratio at the top of the hill. Repeato to 10:20 Burpee: Merkin.
Juiced up Tabatas, Round 1, to the tune of the Rocky soundtrack, “Gonna Fly Now:” 20 seconds curb hops AMRAP, 10 seconds step-ups AMRAP. To 4 minutes.
Juiced up Tabatas, Round 2, to the tune of C&C Music Factory”s, “Everybody Dance Now:” 20 seconds knees to chest on the swing, 10 seconds Merkins with legs in the swing. To 2 minutes
Mary: LBCs X 20; Flutter Kicks X20; Alphabet; WWII X20