Better late than never and help from a young stud named Grundy who has a fantastic memory! The morning started off with a 2 mile run with Steve Spielberg and Tanked Up doing the honors. Thankfully , I coerced my comrades into a round robin morning.
Warm Ups– side straddle hops, imperial walkers, squats, hillbillies, arm circles, and my favorite-mummy kicks.
The Thang– The group moseyed to an open area for some back and forth 30 yard runs with merkins and burpees on each end times 3..10/5.
Then onto the sea wall for step ups 15 reps per leg for some leg work.
Followed by an Indian Run to the end of road.. There it was Dora time 1-2-3 100 merkins,200 squats, 300 mountain climbers. All of this partnered up with a fellow F3 ass kicker!
To the swing sets for some boat rockers, oblique roll crunches, followed by the six pack exercise 1merkin, 5 pull ups with merkins ascending and pull ups descending.
On the way back we worked lunges with a team member sprinting to and from the circle.
Closed out the thang with a 6 minute run up and down the stairs at rips with 20 reps of step up or side steps..
Finally , moseyed back to the flag (Grundy sprinting) for some warm down exercises, prayer and coffee!
Special thanks to Grundy, Steve, and Shooter for inventing this workout and helping the old man with the day and helping me remember what we did!!
Hopefully I did not leave you out..
No problem Tanked Up!
Was a great workout Tankedup. Especially the 100,200,300. Heart rate stayed up on that one for sure..