July 11th, 2015 By Deuce

Warmup

Mosey around the baseball field, weaving up and down the hill as we run the length of it.  COP in the field next to the volleyball court.

• Imperial Squat Walkers x15

The Thang

• Merkins x10
• Plank, Half-Way Plank, Six Inches Plank
• Side Plank w/hip dip x10 each side
• Slow Merkins x5
• LBC x16
• Oblique Crunch x16
• Flutter Kick x16
• Pulse Crunch x 16
• Mt. Climbers x10
• Elbow Plank with opposite arm and leg lifted and held, both sides.
• Makhtar N’Diaye  x10
• Carolina Dry Docks x10
• WWII Situp x 16
• Mason Twist x16
• Low Dolly x16
• Low Flutter x16
• J-Lo x16

Line up next to perimeter fence, then follow the fence doing:

• Bear Crawl ~40 yards
• Spiderman Crawl w/Merkin ~20 yards
• Stop for 5 Burpees OYO
• Lunge ~40 yards
• Broad Jump to one fence post, walk to one fence post, repeato for ~40 yards.

Stop to bid adieu to @Tough Skins who had to leave early and:

• LBC x20

Mosey along perimeter fence to freedom then hit a dead end (just a bit ironic).

• Burpee– 5 OYO

Turn around and get on the running trail, following it all the way back to the playground.

• Peoples Chair

Then, time for playground assault.  Spring over the wall, up the slide, down the fireman’s pole, across the zipline, run over to the monkey bars and swing across.  Regroup in Peoples Chair on far wall.  Repeato.

Mosey over to Lamb Chop Hill for:

• Quadraphilia: Backwards up the hill, forwards down the hill for four minutes.

Mosey to the little tree shaded field by the parking lot.

Mary

• Crunchy Frog x10
• LBC x20
• Homer-to-Marge Merry Medley– Includes Homer, Marge, Rosalita and Dolly.

Moleskin

1. Good work out there guys.  It was a tough one to finish out a tough week.  The Qs this week were definitely pushing us.
2. YHC wanted to scout the perimeter of the park today, and it worked out well until we ran into the woods. At least we got to see part of the park we haven’t been on yet.
3. Found out a little bit about our dreams while we were doing Quadraphilia, and how adding them to our misery can lessen the pain we feel (so said the fortune cookie).  Some pax dream of dogs and others of shoes.  Other pax wisely kept quiet.

Peace,

Deuce

 

The Vet

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