Text me tonight or at 0525 Wednesday morning (252-670-6023) to “join.”
WARM-O-RAMA
25 Side Straddle Hops 4-Count –> 15 Carrot Pickers 4-Count –> 10 Merkins Single-Count –> 5 Burpees
Run to end of block and back
Repeato the SSH/Carrot Pickers/Merkins/Burpees
THE THANG:
Hat tip to Lil’ Wayne from Monday’s Fartlek, with a twist:
1 Burpee/2 Ranger Merkins/3 Toddler Squats/4 Plankjacks (2-count)/5LBCs –> Run 200 meters
Then, build the pyramid, so next cycle:
2 Burpee/4 Ranger Merkins/6 Toddler Squats/8 Plankjacks (2-count)/10 LBCs –> Run 200 meters
Then 3 Burpee/6 Ranger Merkins/9 Toddler Squats/12 Plankjacks (2-count)/15 LBCs –> Run 200 meters
Then 4 Burpee/8 Ranger Merkins/12 Toddler Squats/16 Plankjacks (2-count)/20 LBCs –> Run 200 meters
Try to go up to 10 Burpees/20 Ranger Merkins/30 Toddler Squats/40 Plank Jacks/50 LBCs, and then work back (9 Burpees…8 Burpees…etc).
Stop at 0608 to give time for an abs-based Mary.
MARY:
10 Rosalitas 4-Count (Long 3-count out, 1 count back to middle…Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.)
20 American Hammers 4-Count
30 Low Slow Flutter 4-Count
40 LBCs
Repeato Rosalitas/AHs/LSFs/LBCs until 0615