11/3/2020

The Pit

Pax: Square, Dr. Porkchop, Cougar, Cornwallis (Q)

Disclaimer
Core Principles

Warm-o-rama:
SSH x 20
IST x 10
Weed picker x 10
Windmill x 10
Butt kickers, high knees, karaoke

Thang:
Mosey to Parking lot behind Lowes

Ladder with sprint between each light post
Light post 1: 10 Hand Release Merkins
Sprint
Light post 2: 10 HRMerkins, 20 Monkey Humpers
Sprint
Light post 3: 10 HRMerkins, 20 Monkey Humpers, 30 Carolina Dry Docks
Sprint
Light post 4: 10 HRMerkins, 20 Monkey Humpers, 30 Carolina Dry Docks, 40 Low Squats
Sprint
Light post 5: 10 HRMerkins, 20 Monkey Humpers, 30 Carolina Dry Docks, 40 Low Squats, 50 LBC
Sprint
Light post 4: 10 HRMerkins, 20 Monkey Humpers, 30 Carolina Dry Docks, 40 Low Squats
Sprint
Light post 3: 10 HRMerkins, 20 Monkey Humpers, 30 Carolina Dry Docks
Sprint
Light post 2: 10 HRMerkins, 20 Monkey Humpers
Sprint
Light post 1: 10 Hand Release Merkins

Mosey to the loading dock at Lowes for 10 Plyometric jumps OYO

Mosey to the rock pile
Curls x 20 IC
Dead Lifts x 20 IC
Skull Crushers x 20 IC
Bent over rows x 20 IC
Thrusters x 20

Run up the stairs and down the ramp
Indiana Run back for Mary

Mary:
Flutter kicks x 20
Rosalita x 20
Low Dolly x 20
Tough them heals x 20
30 sec low plank

Recover Recover

Moleskin:
-A little chilly this morning, but we warmed up pretty quickly.
-We explored a new parking lot today, nice and flat with some lighting
-Worked on our sprints today in between the exercises
-Relatively quiet morning with mumblechatter. Guys just doing the work and getting stronger.
-Always a pleasure to lead you all. Keep accelerating and being a bowling ball that is used for impact.

AYE

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: