Gotta finish the week of Crabby off right with a delicious serving of Kool-Aid, the kind that makes your face red and want an ice pack on your neck by the time it’s done. Time’s a-wasting, let’s get to it!
Quick warm-up run, avoid Duke’s car, and circle back for some stretching and light exercise.
The Thang
800M run up Satan’s Hill + some extra yardage, turn around and head back
20 Chest Press + Flutter Kicks
20 Squat Thrusters
20 WWIII
400M run down the flat path (a gift to the PAX from YHC, 6 hill runs seems a bit excessive…)
20 Manmakers
20 Bicep Curls
20 Bent Over Rows
400M run up the hill and back
20 KB Swings
20 Calf Raises
20 Squats
30 second break
20 KB Swings
20 Calf Raises
20 Squats
400M run up the hill and back
20 Manmakers (Pax will be feeling this for 48 hours)
20 Bicep Curls
20 Bent Over Rows
400M run past the dog park
20 Chest Press + Flutter Kicks
20 Squat Thrusters
20 WWIII
800M run around dog park up to Wilson’s house and back down Satan’s Hill – easy 193 heart rate work
Al Gore for the 6 + 10 merkins to round it off
GREAT work everyone, today was spicy. The week of Crabby was meant to be challenging, to push ourselves to get the most out of these 45 minutes we spend together, but I had to end it with a banger. It’s an honor leading and I appreciate everyone embracing the challenge!
Prayers – Duke’s brother has pancreatitis, Chipper’s daughter and her on-going kicking-ass recovery, and those impacted by the plane crash in India yesterday.
Time for a nap and some bourbon
