Three men ran the 2 mile run this morning. It seemed a bit easier even with the 90 percent humidity. Then it dawned on me, we did not have our 6 minute miler setting the pace for us today! So yes Turbo, we did miss you Mr. Pain Master!😀 I am sure all our north shore guys know what I am talking about..
WARMUPS- Side Straddle Hops, Windmills, Squats, Mummy Kicks, Hand to Toe, Elbow to Knee.
THE THANG– cranked it up with the Franko Meter– 4 laps with cones, to first cone bear crawl followed by a burpee, crab crawl to 2nd cone, 2 burpees, bear crawl to 3rd cone, 3 burpees, crab crawl to home base 4 burpees! Repeat 3 times fellas!
6 Pack Time– we made a circle and pushed hard in cadence Putins, Peter Parkers, Parker Peters and Flutter Kicks. Repeated the 4 exercise routine 2 times.
Cardio– 100/200/300– 2 man teams blast out Merkins, Squats and Mountain Climbers with 40 yard runs in the mix.
Playground Time– Grundys favorite Bunny Hops, followed by Pull Ups, and a run through the 2 jungle gyms. 3 laps!
Indian run to RIPS for 4 minutes of stair climbing.
WOW– times up already?! Yes indeed
Prayer close out by Grundy… On our way for some hard earned coffee..YES! Man I sweated today! Didn’t you??
Franko Meter was killer. Total. Killer.