January 16th, 2019 By 4wide

8 guys braved the frigid air to conquer the ‘Black Diamond.’

Mosey across poplar tent to urgent care

Warm up
Side straddle hops IC
Cotton pickers IC
Hillbillies IC
Shoulder roll

Round 1 Using 4 corners of Urgent Care parking lot:
Sprint to 1st corner and alternate lunge back
Sprint to 2nd corner and squat jumps to 1st corner and lunge back home
Sprint to 3rd corner, bear crawl to 2nd corner, squat jumps to 1st corner, and lunge back home
Sprint to 4th corner (a full lap), Charlie Chaplin to 3rd corner, bear crawl to 2nd corner, jump squat to 1st corner and then lunge home

Round 2

Sprint to 1st corner and do 40 LBCs and sprint home
Sprint to 2nd corner and do 30 Merkins, sprint to 1st corner and do 40 LBCs and sprint home
Sprint to 3rd corner and do 20 WWIIs, sprint to 2nd corner and do 30 Merkins, sprint to 1st corner and do 40 LBCs and sprint home
Sprint to 4th corner (a full lap) and do 10 burpees, sprint to 3rd corner and do 20 WWIIs, sprint to 2nd corner and do 30 Merkins, sprint to 1st corner and do 40 LBCs, sprint home

Mosey to shelter for Mary

10 leg climber IC each leg
10 pretzel crunches IC each leg
One minute hab with Hophunter
Recover

Backblast

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