AO: KatyTrailThursday
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH
IST
THA THANG:
Running with Pain Stations workout (Gold Digger)
Out
1/4 mile intervals x4
First Stop: 50 merkins and 50 LBCs
Second Stop: 50 squats and 50 scissor kicks
Third Stop: 50 shoulder press and 50 Freddy Mercury
Fourth Stop: 50 Lounges and 50 LBCs
In
1/2 Indian Run x2
First Stop: 50 CDDs and 50 an exercise of your choosing
Last Stop: 50 complaints about running
Bootcamp (Coach K)
Up ‘n’ Over Squat Ladder:
Bear crawl up staircase
1 squat
Run down
Up to 10 Squats and back down to 1
Randorama (20 reps each, 2 rounds)
Squats, Irkens, Overhead Press, Lunges, Derkins, Dips
Burpee Suicide Ladder across museum lawn, suicide with increasing number of burpees at each marker
MARY:
Raccoon Crawls around museum garden beds (Freddies, LBCs, Rope Climbs, Reach Throughs, Penguin Crunch, WWII Sit Ups) – Coach K
COUNT-OFF & NAME-O-RAMA:
PAX – AlrightAlright, Boomer, Teasip, Pepper, Ant Man, Chairman Moa
QIC: Gold Digger
PAX – F150
QIC: Coach K
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: