Woke up to a crispy clear 35 degree morning. Got the text from Nails that he was passing on the workout. Guess he was having #waffles for breakfast.
Also, EVERY Saturday Site Q dropped the ball (big time) on Today’s WOD so it would have to be a mix of some previous workouts with a couple hard tempo runs.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
- Run .2 Mile
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Merkins x 10
- Calf Stretch
- Jimmy Dugan
1/2 Mile Tempo Run on the Wynhurst South segment to try to take back the CR from Zin
Mosey 1/4 mile to corner of Avalon and Radcliffe to start the Seven’s
- 7 Burpees at the top of Avalon
- 1 Gas Pumps as the bottom
- 6 Burpees at the top of Brynmar
- 2 Gas Pumps at the bottom
- 5 Burpees at the top of Avalon
- 3 Gas Pumps at the bottom
- 4 Burpees at the top of Brynmar
- 4 Gas Pumps as the bottom
- 3 Burpees at the top of Avalon
- 5 Gas Pumps at the bottom
- 2 Burpees at the top of Brynmar
- 6 Gas Pumps at the bottom
- 1 Burpee at the Top of Avalon
Mosey 1/4 mile back to the other end of Wynhurst
1/2 Mile Tempo Run on the Wynhurst North segment
11’s:
- 11 Mike Tysons at the top of Wynhurst
- 1 Big Boy situp with two punches at the bottom
- 10 Mike Tysons at the top of Wynhurst
- 2 Big Boy situps with two punches at the bottom
- Keep going until 1 Mike Tyson at the top of Wynhurst with 11 Big Boy situps with two punches at the bottom
0.3 mile mosey to start Donkey Punch Web
- 1 Donkey Kick
- 4 American Knock Outs (American Hammers but with punches out)
- 4 Merkins
- 2 Donkey Kicks
- 8 American Knock Outs
- 4 Merkins
- Keep going by increasing the Donkey Kicks by 1 until 10 and American Knock Outs by 4 until 40 but keep the Merkins at 4 every time
10 Hips Dips each side and quick 50 yard mosey to get an even 5.5 miles for the day
Done!
Happy Easter weekend everyone.
Remember, HE IS RISEN!
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