61 minute Qs can sometime seem like an eternity! Coming up with exercises after exhausting your plan and working for 45 minutes is a real challenge! Fortunately, I mentioned wanting to finish with some stairs and that the group of runners present would make that a real possibility. The possibility became reality.
Warm up
Arm circles, good morning, slow merkins, mountain climbers, SSH
The thang
Fellowship jog to the farmers market and along the way…
10 step ups each leg, 10 single leg squats each leg, 15 pulse squats IC, 15 BWS IC, 15 Smurf Jack IC
Handstand or BTW til each guy take his turn at 10 dry docks
At the market…
Bear crawl 4 corners 5 deadman burpees, 10 tuck jump burpees, 15 180 burpees, 4x4s until the last pax did 10
Mosey down some hill…
Sprint the hill 5 diamond merkins, sprint some more 10 wide grip merkins, spring some more 15 dealer choice merkins
Back to start with 4 stops of 25 LBCs IC.
Head to the deck…
Up the stairs to the top 5 Hello Dollys, 10 Flutters, 15 Heals to Heaven, then back down.
Up the stairs to the top 10 Hello Dollys, 20 Flutters, 30 Heals to Heaven, then back down.
Up the stairs to the top 15 Hello Dollys, 30 Flutters, 45 Heals to Heaven, then back down.
Back to start to finish with ascending low plank hold 5, 10, 15, 20 count.