Cold wet and windy morning on the Mandeville Lakefront. Perfect conditions to sharpen some iron.
Warmup of Imperial Walkers, Seal Jacks, Toe Touches, Lunges, SSHs and Windmills, all IC and 20x except for the Windmills at 10x.
Mosey Westward to the first COP, a rotisserie of sorts with three rounds on the wet ground. Round one: T hand release merkins, right side hip ups, left side hip ups, scuba Steves. Round two: shoulder taps, right side straight leg jackknives, left side straight leg jackknives, alternating Supermans. Round three: slow count merkins, right side Jane Fondas, left side Jane Fondas, and vintage Supermans. All IC and 10x each exercise.
Mosey further Westward to partner up and pick up some coupons. 10 minutes of every minute on the minute, rotating between coupon 10 thrusters and 20 donkey kicks with your partner. 50x thrusters and 100x donkey kicks total.
Then each team completed 50 coupon manmakers and 100 coupon swings, one partner putting in reps while the other ran 50 yards out and back to relieve his partner.
Last dance with your partner: back to back Al Gore for a minute, then twisting coupon exchanges 1 minute each direction. Waterpik, what were you doing over there by yourself?
Mosey Eastward towards the shovel flag for some sprint training. Four cones spaced about 10 yards apart. Accelerate from cone 1 to cone 2, float (maintain speed) from cone 2 to cone 3, and then accelerate from cone 3 to cone 4. Recovery walk back to cone 1 to repeat; five total rounds.
Final mosey back to the shovel flag. 100 shoulder taps IC to wrap up the beat down.
Countorama, nameorama, Pledge of Allegiance in honor of Veterans Day, and Butt Splice prayed us out.
Thanks for letting me lead guys. Always a privilege and an honor. And great seeing so many of you post for the pre-thang foreplay run. Let’s keep working towards Krazy Ivan dominance. Recover quickly, Jose.
