On the heels of Hurricane Florence, 17 PAX showed up eager for a classic Bird of Prey beatdown.  The regular EC man-maker session was cranking, which I highly recommended for those who don’t mind setting the alarm a tad bit earlier on a Friday.  No FNGs today.

Warmup:

Seal Claps x20 IC

Smurf Jacks x20 IC

Willie Mays Hayes x20

Windmills x20 IC

Travel by way of the tunnel of love stopping briefly for 10 pull-ups on the I-beams followed by a short series of plank-holds.  It’s hard to run through this tunnel without being aware of the I-beams, and it’s hard to think of an I-beam as anything other than a potential pull-up station.  Continue the mosey to the roundabout facing up the hill to the street.

Part I: 7’s

Set up for a series of 7’s.

Bunny Hops uphill

Tuck Jumps at the top

Run back

Two Hand Touch Sumo Squats at the bottom

Repeat, and cycle through (6 &1, 5&2, 4&3, and so on)

Pick up the six

Plank series

Next cycle was as follows:

Backwards Run uphill

Burpees at the top

Run back

World War II’s at the bottom, facing uphill

Repeat, and cycle through (6 &1, 5&2, 4&3, and so on)

Pick up the six

Plank series

Mosey to the bottom of the parking lot.

Part II: Bottom of Lot

Dips x30 IC

Burpees x10

Dips x30 IC

Burpees x10

Dips x30 IC

Burpees x10

Plank series

Mosey back to the start point for our 7s.

Part III: Cardio

Shuttle Run, uphill

Sprint to first speed hump

Sprint back to start

Sprint to second speed bump

Sprint back to start

Sprint to top of hill

Pick up six

Plank series

Return to base for Mary.

Mary:

Russian Hammer x30 IC

Hello Dolly x30 IC

Rosalita x30 IC

COT:

Thanks Boucher for offering up the Q!  Prayers to all those less fortunate than us, both Down East and locally here in our backyard.  Go get after it this week!

Thank you, and Keep Pounding.

Avalanche