Written by 10 Pax posted on this clear 44 degree morning. Popeye, Pew Pew, Jay-z, Daisy, Shamu, Stache, Wapner, Maestro, Crabby PO, Piper (QIC)
Warm up: Maestro lap, and deconstructed burpees (10 squats, 10 leg thrusts, and 10 merkins). Followed by 1 mile run to happy place.
Thang: Circuit of:
Kettle bell swings x 25 (pax choice of 25, 35, or 45 lbs KB)
Jump rope x 50 rotations
Rogue 100 lbs sand bag over shoulder toss x 5
Rogue 100 lbs feed sack 40 yard carry
Pull ups x 5
Merkins x 10
Air Squats x 15
Maestro lap x 1
Flutter kicks x 25
Dips x 20
Swing rows x 10
Rinse and repeat.
Mary:
Bicycles x 25 oyo
Vup roll ups x 12 oyo
Crunchy frog x 15 oyo
Flutter kicks x 25 IC
Moleskin: Good effort put out by all this morning. 1.5 – 2 miles where covered by pax. With the cool crisp morning Jay-z suggested that tights were in order, thankful that no one decided to pull a peter pan and do tights only, in the gloom its always tights plus shorts.