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Lucky 7’s

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .3 Mile
  • SSH x 21 IC
  • Imperial Walkers x 21 IC
  • Plank Jacks x 21
  • Mountain Climbers x 21
  • Calf Stretch

 

The Thang:

  • 7 burpees
  • 1 minute plank
  • 7’s with Bobby Hurley’s and Mike Tysons
  • 6 Bobby Hurley’s at top of 150 yard hill, 1 Mike Tyson at bottom
  • Keep running back and forth until we completed 1 Bobby Hurley at top and 6 Mike Tyson’s at bottom

 

  • Mosey .3 miles to the top of Zin’s hill
  • 7 burpees
  • 1 minute plank
  • 7’s with Merkins and V-ups
  • 6 Merkins at top of Zin’s 150 yard hill, 1 V-up at bottom
  • Keep running back and forth until we completed 1 Merkin at top and 6 V-ups at bottom

 

  • Mosey .6 miles to Nail’s street
  • 7 burpees
  • 1 minute plank
  • 7’s with Shoulder Taps and Flutters (2 is 1)
  • 6 Shoulder Taps at top of Nail’s street, 1 Flutter at halfway down
  • Keep running back and forth until we completed 1 Shoulder Tap at top and 6 Flutters halfway down

 

  • Hard Mosey to top of Laurel Hill by tennis courts
  • 7 burpees
  • 1 minute plank
  • Mosey .5 miles back to start alternating between 7 Merkins and 7 LBCs at every third mailbox

Done!  Over 5.5 miles in the books.

MOLESKIN:

Great workout today.  Good to be back.  Perfect weather.  Also great to see the Diesel crew working hard and getting after it on the Briarcrest playground. 

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