Jog, Sprint, Climb, and Lift—-Journey into the Morning Doom & Gloom

WARM-O-RAMA 1.0

  • Mosey to the Mall
  • SSH x 25
  • Mountain climbers x 25
  • Cotton Pickers x 25
  • Butt kicks to 1st pole and back
  • High knees to 1st pole and back
  • Sprint to 1st pole and back, 2nd pole and back, 3rd pole and back…..repeato
  • Run to the hospital hill

THE THANG

  • Sprint up the Hospital Hill of Doom – 10 burpees / walk back down
  • Sprint up the Hospital Hill of Doom – 8 burpees / walk back down
  • Bear Crawl up the Hospital Hill of Doom – 6 burpees / walk back down

Run to the rock pile

Six stations:

  1. Goblet Squats w/ rock (16, 8 ,4 2 reps)
  2. Curls w/ rock (16, 8, 4, 2 reps)
  3. Mercans (16, 8, 4, 2 reps)
  4. Mtn Climbers (16, 8, 4, 2 reps)
  5. Burpees (16, 8, 4, 2 reps)
  6. Shoulder press (16, 8, 4, 2 reps)

MARY

  • LBCs x 25
  • Low flutters x 25
  • Brazilians X 30

MOLESKIN

It was a nice, cool morning for a beat down.  Great workout today guys.  The 16 burpees during the station workouts were a little aggressive, but we made it through.  Great effort.  Thanks for letting me lead today.  Until next time…..

PT

Warmorama – 2.0
Mosey to the rock pile
SSH x 12
Merkins x12
IST x 12
The thang
Curls x 12
Skull crushers x 12
Mountain climbers x 12
Repeato
Alternating lunge jumps x 10
Mosey to the pull up bars – 5 pull ups each
Curls x 12
Skull crushers x 12
Mountain climbers x 12
Mosey to the Shelter
4 station tabata 1 min exercise, 10 sec rest, then 45 min exercise 15 sec rest
1. Incline merkins
2. Step ups
3. Decline merkins
4. Dips
LBCs x 20
Hello Dolly x 20
KGB twist x 20
Mosey back to the rock pile and converge with 1.0
Thanks for letting me lead, my upper body is shredded and I have anew found respect for 2.0 pax
Stroke is a beast, working out with an injury
Good to see Cujo back, don’t be a stranger
Photon can start crushing 1.0 at the rate he was going