4 workout dudes and one runner showed up this morning for a kinda crazy workout.
Phonics kicked things off with a COP and then 10 minutes of repeating exercises
5 pull ups
10 merkins
15 squats
Optional slide on the metal slide. Helix attempted twice and then decided after he broke skin the second time he didn’t want to keep going.
Helix leads
Diabolical 11’s at the super wet soccer field
10 burpees — run at 100 percent to the other side
1 flutter kick — move at 10 percent back to the other side.
keep going 9 burpees is 90 percent run, etc.
Mustang leads
over to the tennis courts
2 sets of 4 corners
First version is 10 of each exercise
Second version is 20 of each
Merkins
American Hammers
Ukrainian Soldiers
Calf Raises
I have 8 minutes at the end to lead —
run/walk/jog to different areas on the way back adding various exercises along the way
dips, SSH, monkey humpers, other things.
Good times had by most everyone. Spit did a combo this morning of 5+ miles running and 2 miles walking!
Opus
