Blast from the Past

24 showed up for a Diesel one year anniversary gift.

The Thang

Mosey to far parking lot and circle up (x denotes 4-count cadence):
SSH x 20
Merkins x 20
SSH x 15
Merkins x 15
SSH x 10
Merkins x 10
SSH x 5
Merkins x 5

Mosey around the track to the hill for a quick 3 level ladder
10 LBC, 10 Air Squats, 10 Dips
9 LBC, 9 Air Squats, 9 Dips
8 LBC, 8 Air Squats, 8 Dips
7 LBC, 7 Air Squats, 7 Dips
6 LBC, 6 Air Squats, 6 Dips
5 LBC, 5 Air Squats, 5 Dips
4LBC, 4 Air Squats, 4 Dips
3 LBC, 3 Air Squats, 3 Dips
2 LBC, 2 Air Squats, 2 Dips
1 LBC, 1 Air Squats, 1 Dips

Mosey to football field for Brazilian Fun Run:
2 lines at the goal post, sprint to midfield and jog it back down the sideline

Repeat for a total of 4 times.

Mosey to hill for another ladder
10 Burpees, 10 Jump Squats
9 Burpees, 9 Jump Squats
8 Burpees, 8 Jump Squats
7 Burpees, 7 Jump Squats
6 Burpees, 6 Jump Squats
5 Burpees, 5 Jump Squats
4 Burpees, 4 Jump Squats
3 Burpees, 3 Jump Squats
2 Burpees, 2 Jump Squats
1 Burpees, 1 Jump Squats

Mosey back to top lot for Mary
Mary
Squirm, LBC, The W (Starsky), Homer to Marge w/Rosalita, and Low dolly (Deuce)

COT
Thanks and Lord’s Prayer
Naked Moleskin:

1) It was truly a pleasure to lead this group of men on my one year anniversary. I am grateful to you all and thank you for your support and only hope I can give back what I have received.

2) Welcome Marcus (FNG). In a year, you can redo this same workout!

3) T-Claps to the 9 for the BullRun with distances from 4 to 18 miles. Yup 18, not a typo.

4) This workout was made up from previous back blasts. Just chose a few that I never got a chance to do, so don’t blame me, blame the originator.

5) Murph Monday at Stallings Park. Come out and test your fitness level.

1 thought on “Blast from the Past

Comments are closed.