Weather – Not Sunny, Not Warm
10 Burpees OYO
30 SSH IC
25 Don Quixote IC
20 High Knees IC
15 Through The Tunnel IC
10 Squat OQ
5 Push Ups OQ
Two Columns for a one mile Indian Run
Everyone gets there own cinder block
Divide into groups of 3
Block 1 – Merkins – first we asked who the fastest in each group was – they got the gift of slowing down by running with the block. P1 – Run a suicide while P2 & P3 do merkins; when P1 finishes, P2 runs the suicide while P1 and P3 do merkins; when P2 finishes, P3 gets his turn at the suicide while P1 & P2 do merkins. When your threesome finishes, hold plank until the Pax finishes.
Block 2 – Air Squats – sensing some jealousy on the part of the Pax that didnt get to carry the cinder block while running we made sure everyone got to carry two for the second block of work. Block two was the same as above except everyone ran their suicide with two blocks while the rest of their group did air squats.
Block 3 – Burpees – everyone needed a break after the first two blocks so we did burpees. Block three was the same as above except everyone ran coupon free while the rest of their group did burpees. When your group finishes, hold low plank until the Pax is done.
Block 4 – Flutter Kicks – Same as above except everyone ran with one block while the rest of their group did flutter kicks. When your group finishes, hold six inches until the Pax is done.
Block 5 – Bonus Block – This time P1 ran to the pull-up bars and knocked out ten pullup (or ten burpees) while P2 & P3 held plank. Repeat until all members of the group completed their pullups.
Mary – 15 super slow WWI Situps OQ