F3, Fitness, Kryptonite

Time Flies

Pre-BB

Shout out to @Largemouth for helping YHC out…needed to lock in a post and Q at THE finest high-tempo bootcamp AO at Kokabooth on a Monday. T Claps to the new dad!

BB

9 PAX showed up to see time fly. No time for chatter…right?

The Warmup

– Pledge of Allegiance at the Shovel Flag
– Mixed run around the parking lot (5x)
– Wide grip 6″ hold merkins, abe vigoda, SSH, wide grip 6″ hold merkins, LBC, mountain climbers, wide grip 6″ hold merkins

The Thang

– Bataan Death March: last person does 3 Wolverines, pax runs, last guy catches the group, taps last guy, continues on to the front of the line. Stop at the base of the hill.
– Ascending Light Pole Pursuit: run between the poles up the hill stopping for alternating 20 JackAss Merkins (merkin + donkey kick) and 20 Star Jumps.
– Descending Light Pole Pursuit: run between the poles down the hill stopping for alternating 20 Jump Squats and 20 Crab Cakes.
– Run the lake trail (the long way) stopping for the 6 and at light poles for 20+ Mary (LBC, Dying Cockroach, Freddie Merk, etc.).
– End up at the flag for Mary after logging 2.8 miles.

Mary

– Side Plank Star Crunch

COT

Add to the NMS

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s