3 PAX posted for EC 5K

Warm-Up

25 x SSH
10x Willie Mays Hayes
20 x Overhead Clap
20 x Mountain Climbers

The Thang

Indian Run around the church.  Then, grab some steel!

Count off into three groups. Let’s play some baseball.  Misery was inspired by his visit to Busch Stadium for the Cardinals home opener, despite a tragic-comic attempt at baseball by the Cardinals and freezing weather.

“But in the field, what? Part of a team.”  Robert DeNiro, “The Untouchables”

Group 1 ran to first base and did 60 cumulative burpees. Groups 2 and 3 shoulder press until group 1 made it to second base
Group 2 ran to first base for burpees, Group 1 to second base for 60 cumulative jump squats. Groups 3 curled the steel.
Group 3 ran to first base for burpees, Group 2 to second base for jump squats, Group 1 to third base for 60 cumulative Merkins.
Home base is 60 cumulative LBCs.

Continue until all PAX made it to home base.  Groups 1 and 2 pushed some steel until Group 3 made it home.

Rinse and repeat.  Same drill but with 25 individual reps at each base
First base – 25 Burpees
Second base – 25 Air Squats
Third base – 25 Merkins
Home – 25 LBCs

Next Up: Partner up and feel some steel!

Partner 1 ran to the top of the hill with steel and left steel at the top, ran back down hill. Partner 2 did Carolina Dry Docks.   Then, Partner 2 ran to the top of the hill, retrieved the steel and brought it back while Partner 1 did Carolina Dry Docks.  Two more rounds.
Round 2 – Air Squats
Round 3 – Merkins

Bring it Home: All PAX grabbed some steel and walked up the hill and back down while holding steel overhead, stopping at each island for 10 reps of a PAX’s choosing
Curls
Upward thrust
Triceps
Shoulder Press
Bench Press
Return the steel, recover and then ..

Mary
20x American Hammer
20x Flutter Kicks
20x LBCs

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