Well The Captain ate to many donuts the day before so there was a lot of guilt that caused some very sore thighs the next day.
It was a triathlon kind of day working areas to strengthen the swim, bike, & run.
Since The Captain isn’t much on WARMARAMA here it was.
Side straddle hop’s in cadence X 30
Now to the Thang:
starting off with.
1.) 1 Minute plank
2.) Then up the stairs skipping as many steps as possible stretching them ham strings
3.) Bear crawl back to start area 1 merkin at first brick column bear crawl to next column 2 merkin bear crawl to next and next up to 9 merkins
4.) 1 Minute plank
5.) Then up the stairs skipping as many steps as possible
6.) Lunge walk back to starting area about 50 yards
7.) 1 Minute J Lo’s
8.) Then up the Stairs skipping as many steps as possible
9.) Lunge walk back to starting area about 50 yards
10.) 1 Minute Flutter kicks Low
11.) jog to other end about 50 yards to exercise bands for 2 Minute swim simulation
12.) 1 Minute flutter kicks High
13.) Back to exercise bands 2 minutes swim simulation
14.) 1 minute sitting position backs against wall legs at 90%
15.) back to exercise bands 2 minute swim simulation
To Finish with 1 Mile jog Putting Dundee in front to lead the pax since he was the newest member. through tunnel on trailhead lunge walk up hill then jag back.
No More Donuts for this guy it hurts to much!!!
