When 07.08.2020

Where: Rumble, USA

Conditions: 15% Chance of Rain, Lightly Overcast, Muggy, and 100% Chance of Acceleration

Pax (10): Band-Aid, Big Worm, Booger, CDC, Cinnamon, Foxy, Swiper, Yo-Gi, Wee Man, Paycheck (QIC)

4 Guys and one Fur Pax showed up early to get fellowship before the workout and got a lap in around the school.

Disclaimer

Warm Up:

• Al Gore
• Low, Slow Prisoner Squat x 10, In Cadence
• Bonne Blairs x 10, In Cadence
• Low, Slow Prisoner Squat x10, In Cadence
• Shoulder Taps, x10 In Cadence
• Merkins, x10, In Cadence
• Plank Jacks, x10, In Cadence

THE THANG:

Divide into 2 teams

Your Humble Correspondent (YHC) realizes there are no rain clouds and can’t help but realize it has been way too long since an Indian Run to Briggs and many Pax were wearing a black F3 shirt, so…

• Black Snake

Halt ~ 1/4 Mile

• 10 Burpees

• Indian Run

Halt ~ 1/4 Mile

• 10 Hand Release Merkins

• Indian Run

• Arrive at Briggs, mosey and weave Left/Right through the ~100 Yard parking barrier.

Mosey to Basketball Court.

Team 1: AMRAP- On Your Own: Rotate exercises as they are completed.

• 10 Big Boy Situps
• 10 Shoulder Taps
• 10 Freddie Mercuries
• 10 Little Baby Crunches
• Plank

Team 2: AMRAP: On Your Own: Rotate exercises as they are completed.

• 5 Pullups
• 5 Australian Pullups

• 5 Incline Pushups on balance Beam
• Dead Hang, ~ 10 seconds

FLAPJACK

Recover

Fartleks Back to Rumble: 1 Lightpole Mosey; 1 lightpole: 1/2 Jailbreak; 1 Lightpole Mosey; 1 Lightpole ~ Full Jailbreak; 1 lightpole 1/2 Mosey, Rinse and Repeat

Halt at the bottom of Ridgland Drive

• Plank

• Mountain Climbers, In Cadence X 10

Farlek 2 more Lightpoles

Mosey to Columns

Plank

Heels To Heaven, In Cadence X10 (knees to chest, then feet to sky)

Mosey to Shovel Flags

COT

BOM, Big Worm

Pledge

Moleskin: Life is full of surprises. While it’s good to have a plan, remember to follow your instinct, too…Like Ron, remember to Play some jazz. “Blessed are the flexible, as they do not get bent out of shape.”