11 PAX ready for destruction and CSAUP at Coal Train.
Light mosey, high knees, high skips, karaoke for 2 min up and back
GRAB BIG PAVER FROM TRUCK AND MOSEY TO THE TRACK
BOOK OF NINES
The book has nine chapters. Each chapter is 3 minutes in duration of one exercise done to failure or AYG. At the end of each chapter each PAX sprints around the track AYG. 1 minute recovery is allowed before the start of the next chapter.
Chapter 1 – SLAP JACKS (IC)
Chapter 2 – Deconstructed Burpee (10 AS, 10 rock hoppers, 10 merkins, 10 rock hoppers, rinse and repeat)
Chapter 3 – Plank ( elbow and then hand positions with left arm up, neutral, right arm up, left leg up, right leg up)
Chapter 4 – Prisoner Squats
Chapter 5 – LBC with stone on chest or with arms in extension
Chapter 6 – Curl/Push Press with stone
Chapter 7 – Walk outs
Chapter 8 – Mt Climbers
Chapter 9 – Burpees
WHAT MARY? No time
MOLESKIN: This was a fun workout and hope all had a good time. Honor to lead. Dr Doolittle is sneaky fast on the sprints. Not sure about long run duration though. Kind of like a bear. We cheated at the end with Chapter NINE being just 2 minutes of burpees as time was out. By chapter 7 I was really hurting and had to rest several times during routine mt climbers. I wuddn’t the only one. Awesome effort today by Photon and Scooby. As I am posting this I can feel by legs getting tight. Stretch and roll today to keep mobility. Have a great day. Order your shirts NOW.