4 PAX posted to this morning’s workout in the Swamp. We had the rare pleasure of actually seeing the sun before the workout ended We’ll have to savor that memory as we are once again plunged back into darkness after this weekend’s daylight savings time change. Ah, but the sun will return…eventually. Until then, we’ll continue to embrace the gloom.
Disclaimer was disclosed and we launched into the morning’s festivities –
Mosey to end of lane for Warm-a-rama: High Knees, Arm Circles, SSH, Side Leg Raises, Side to Side Lunges, Grass Pickers, Star Plank, Plank Rotations
The Thang:
Thang 1
- Bear Crawl to 1st pole
- 5 Burpees
- Lunge Walk to 2nd pole
- 10 Clap Merkins
- Bear Crawl to 3rd pole
- 15 Knee Tuck Jumps
- Carioca to 4th pole
- 20 Donkey Kicks
Wind Sprint back to end of lane (25, 50, 75, 100%)
- 5 WMD (Werkin/Merkin/Diamond Merkin)
Thang 2
- Crab Walk to 1st pole
- 10 V-Ups
- Broad Jump Burpees to 2nd pole
- 10 High Crunches
- Crab Walk to 3rd pole
- 10 Climber Taps
- Carioca to 4th pole
- 10 Sitting Punches
Thang 3
Mosey to pavilion
- 20 Step Ups each leg
- 20 Dips
Mosey to Playground
- Pullups to failure; Inverse Rows to failure X2
- Ab Roll Outs
Mary: Crunchy Frogs, Flutter Kicks, American Hammers
COT: Pray for healing for Hawkeye’s wife’s, for Hawkeye’s involvement in providing dental services to unmet Veteran needs, and for a teen girl following an unexpected pregnancy and subsequent adoption.