Solid effort from 3 PAX this morning. Would have made The Gipper proud.
The Thang:
Warmup at the Covington Trailhead: SSH, IW, torso twists, windmills, hillbillies, squat thrusts, arm circles, leg swings, lateral lunges…all 20x IC more or less with a short recess to EH a passerby runner.
Mosey to the Justice Center for a grind, power up and hold session:
1x Merkin slow count 15 seconds down and 15 seconds up, 15 seconds of plyo Merkins, then 15 second isometric Merkin. 10 count then…
1x squat slow count 15 seconds down and 15 seconds up, 100% effort sprint to and up the steps to the Justice Center entrance, then 15 second isometric squat digging our heals in and pressing against the Justice Center.
Recovery walk back down Justice Center alleyway. Rinse and repeat. 5 total sets. Good stuff.
Mosey back to Trailhead for Mary: Peter Parkers, Parker Peters, jackknives both sides, then supermans, all 15x IC.
Count-o-rama, name-o-rama, and a prayer.
