Three for EBS; Ran circa 5 miles at a good clip. Then Dynamite had to bounce.
Warm-o-rama: Seal claps; Overhead claps; Large arms circles, forward and back; Abe Vigodas; Imperial Walkers; Shoulder taps; Peter Parkers; Grass Pickers; Toy Soldiers; Merkins; Mountain climbers. All IC x 10.
Run 1.5 laps to Merkins.
Round One.
Thrusters, SC x 15; BBSUs, SC x 30; Goblet squats, SC x 30.
Thrusters, SC x 20; BBSUs, SC x 30; Goblet squats, SC x 30.
Run one lap around lot.
Round Two.
Merkins, IC x 15; LBCs, IC x 30; Coupon lunges, IC x 20.
Merkins, IC x 15; LBCs, IC x 30; Lunges w/o coupons, IC x 20.
Run one lap around lot.
Round Three.
Coupon Kettle Swings, OYO x 15; American Hammers, IC x 20; Squats, SC x 30.
Coupon Kettle Swings, OYO x 15; American Hammers, IC x 20; Squats, SC x 30.
Run one lap around lot.
Stretching.
CoT.
Envoi.
Reflection. I had planned an excessively challenging work-out. Took clues from the PAX that I needed to make a course correction. Seemed to work. Nice illustration of a term from the Q Source Lexicon.