Q:
Vegemite
PAX:
Bagger Vance, Too Tall, Olan Mills, Offshore, Private Sandman, Harvey Updike, Life Champ, Dr. Smartt, Edible Arrangements
10 showed up on a brisk morning at The Racetrack for a little Paula Abdul “fun”. Been thinking about rolling some version of this out after posting at The Racetrack for the first time.
WOR:
Disclaimer dropped followed by 10 burpees OYO. Mosey up to just outside the parking garage up on Maryland Way. Circle up for:
- SSH x15 IC
- Slow and Low Squats x10 IC
- Good Mornings x10 IC
- Willie Mays x10 IC
- Baby Arm Circles (Both Ways) x10 IC
Mosey to parking garage for some dynamic exercises to get extra loose.
- High Knees/Butt Kickers One Length of the Garage
- Side Shuffle (Switch Midway) One Length of the Garage
- Super Marios One Length of the Garage
THANG:
Today consisted of sets of two steps forward followed by one step back. Started at level one of the garage, and worked all of the way up to level six. Here’s the breakdown:
Set 1:
- Sprint up one ramp
- Recover for 10 seconds
- Sprint up one ramp
- 20 Merkins
- Bearcrawl down a ramp
- 10 Burpees
Set 2:
- Sprint up one ramp
- Recover for 10 seconds
- Sprint length of garage
- 20 Merkins
- Bearcrawl back
- 10 Burpees
Set 3:
- Sprint length of garage
- Recover for 10 seconds
- Sprint up one ramp
- 20 Merkins
- Lunges down a ramp
- 10 Burpees
Set 4:
- Sprint up one ramp
- Recover for 10 seconds
- Sprint length of garage
- 20 Merkins
- Lunges back
- 10 Burpees
Set 5:
- Sprint length of garage
- Recover for 10 seconds
- Sprint up one ramp
- 20 Merkins
- Run backwards down a ramp
- 10 Burpees
Set 6:
- Sprint up one ramp
- Recover for 15 seconds
- Sprint length of garage
- 20 Merkins
- Run backwards back
- 10 Burpees
Set 7:
- Sprint length of garage
- Recover for 15 seconds
- Sprint up one ramp
- 20 Merkins
- Mosey down a ramp
- 10 Burpees
Set 8:
- Sprint up one ramp
- Recover for 15 seconds
- Sprint length of garage
- 20 Merkins
- Mosey back
- 10 Burpees
Set 9:
- Sprint length of garage
- Recover for 15 seconds
- Sprint up one ramp
- 20 Merkins
- Mosey down a ramp
- 10 Burpees
Mosey back down from the top floor stopping at level five, four, three, and two for 5 merkins. Those extra twenty merkins made 200 total along with 100 burpees. Not bad for ~35 minutes of work!
Mosey back to the lot on Maryland way for MARY:
- Flutter Kicks x30 IC
COT:
Please keep Spicoli in your thoughts and prayers as he deals with his current diagnosis. Additionally, keep Olan Mills dad in your thoughts and prayers as well for hopefully good results from an upcoming biopsy. Cancer sucks.
Thanks for those that came out and put in the work to get better this morning. Looking forward to more of this with you all in the future.
SYITG,
Vegemite