5-10-15 IS NOT FERTILIZER

5-10-15 IS NOT FERTILIZER

Workout Date:

03/23/2019

QIC:

Skimmer

PAX:

Rousey, El Red Cardo, The Intern, War Eagle

The Thang:

 Conditions: 42 degrees, cool & refreshing at BombSquad

5:29 – 1 minute warning

5:30- Disclaimer

COP WARM UP

20- SSH  IC

20-LBAC  IC

20-RLBAC  IC

20-TTT IC

22-MERKINS OYO

MOSEY 1 LAP AROUND BUILDING THEN TO FRONT PARKING AREA

4 CORNERS + 

C1

5 BURPEES

10 SQUATS

15 F.KICKS

RUN COMPLETE LAP AROUND 4 CORNERS & CONTINUE RUN TO NEXT STATION & PLANK

C2

5 BURPEES

10 SQUATS

15 MERKINS

RUN COMPLETE LAP AROUND 4 CORNERS & CONTINUE RUN TO NEXT STATION & PLANK

C3

5 BURPEES

10 SQUATS

15 LBC

RUN COMPLETE LAP AROUND 4 CORNERS & CONTINUE RUN TO NEXT STATION & PLANK

C4

5 BURPEES

10 SQUATS

15 F.KICKS

RUN COMPLETE LAP AROUND 4 CORNERS & CONTINUE RUN TO NEXT STATION & PLANK

RUN MODIFY OPTION:  BEAR CRAWL TO NEXT STATION & PLANK

We did 4 rounds of this exhausting monotony. The numbers were doubled on the second round to slow the pace then back to the script for the last 2 rounds. The bear crawl option was tested by all with mixed results.

When all was said and done we snuck in 1.8 miles of run time as part of the beat down.

 

Slow mosey back to shovel flag

MARY:

Pax choice to finish out time

Announcements: Our P200 runners still on the road for a few more hours

Prayers: Safety for P200 runners , Red Cardo’s family as they deal with death in the family, wisdom & guidance

 

Honored to Q today.

                                   

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