AO: The Rig
QiC: Buttercup
Pax Count: 9
Pax List: Buttercup, Chuckie, Frizzle, Gates, Martina, Papa Bear, RedRyder, Spacelaw, Vertigo
FNG Count: 1
Downrange:
Warm up:
25x Side Straddle hop
10x Weed pickers
10x Mountain Climbers
10x Imperial Walkers
Arm circles
The Thang:
Run to Track
Merkin Jax:
1:4 ratio
pushup / plank jacks
ROUTINE
Exercies + run 100m + 2nd exercise then run back to start and compact/add exercises together. Then add another 100m + new exercise and so on and so forth.
1st – 5 burpees
100m run
2nd – 10 merkins / run back / compact Burpees + Merkins
200m run
3rd – 15 squat jumps / run back / compact Burpees + Merkins + squatjumps
300m run
4th – 20 Big Boy sit ups / run back / compact Burpees + Merkins + squatjumps + BB sit ups
4th – 20 Big Boy sit ups / run back / compact Burpees + Merkins + squatjumps + BB sit ups
400m run / compact all exercises
BREAK!
5 burpees
100m run
5th – 25 jackrabbits /run back /compact Burpees + Jackrabbits
200m run
6th – 30 Bear squats /run back /compact Burpees + Jackrabbits + Bear Squats
6th – 30 Bear squats /run back /compact Burpees + Jackrabbits + Bear Squats
300m run
7th – 35 American Hammers /run back /compact Burpees + Jackrabbits + American Hammers
7th – 35 American Hammers /run back /compact Burpees + Jackrabbits + American Hammers
Return to start.
CoT:
Papa Bear House Church. Prayer for Martina and other Pax running 1/2 marathon. Redryder