May 2nd, 2017 By Ty Webb

6 posted on time and 1 posted late for a run-heavy “mud run prep”…but with no mud.

WARM-O-RAMA

Mosey to middle school bus lot and circle up

SSH x 20

Toy soldier x 10

Imperial storm trooper x 10

Windmill x 10

THE THANG

Mosey to track for modified Horseshoe

Merkins x 20

Run half a lap

Merkins x 20, CDD x 15

Run half a lap

Merkins x 20, CDD x 15, Jump squats x 10

Run half a lap

Merkins x 20, CDD x 15, Jump squats x 10, Burpees x 5

Run half a lap

CDD x 15, Jump squats x 10, Burpees x 5

Run half a lap

Jump squats x 10, Burpees x 5

Run half a lap

Burpees x 5

Run half a lap

 

Mosey to planter boxes in front of school and partner up

Partner 1 does incline merkins while partner 2 runs lap

Flapjack and REPEATO with dips, box jumps & Rocky Balboas

 

Mosey to small hill in front of middle school

Run down hill and do 10 plank jack tucks

Reverse bear crawl up hill and do 2 squats

REPEATO decreasing plank jack tucks by 2 down to 2 and increasing squats by 2 up to 10

 

Mosey back to elementary school parking lot for Mary

MARY

Freddy Mercury x 15

Heels to heaven x 15

Pretzel crunch x 10 each side

J-Lo x 15

Crunchy frog x 10

MOLESKIN

1. Thanks to team Stone Cold for coming out to practice for the mud run in a few weeks. Except Sugar.
2. Sparknut, better late than never! Thanks for missing the best part of the workout.
3.  According to Google, we covered just over 2 miles.

See ya’ll in the gloom,

Ty Webb

Rolling Stone

---