6/20/18 Backblast: Black Ops at Rough River

Beautiful days at the lake begin with difficult workouts by the lake. Today we decided to make use of some features at Rough River Dam State Park.

Conditions: postcard perfect.

PAX: Ashley, My Pleasure (2.0), Red Card (2.0), Scratch-N-Dent (Q)

COP: Arm Circles, Abe Vigodas, Imperial Walkers, 25 SSH with a burpee every after 5th SSH.

Burpee Native American Mosey to miniature golf course (1/4 mile).

THANG: Mini Golf Madness

FRONT NINE: On each hole we did the same exercise at the tee and at the hole. Bear crawl from the tee to the hole and from the hole to the next tee. Cycle through merkins, 4-count flutter kicks, and air squats. E.g.:

  • Hole 1: 1 merkin at the tee. Bear crawl to the hole. 1 merkin. Bear crawl to tee 2.
  • Hole 2: 2 flutter kicks at tee. Bear crawl to the hole. 2 flutter kicks at the hole. Bear crawl to tee 3.
  • Hole 3: 3 air squats at tee… You get the idea.
  • This was pretty challenging by the 18th hole.

BACK NINE: we kept cycling the same exercises but did lunges from tee to hole and Marios from the hole to the next tee.

Burpee Native American Mosey back to the basketball court (1/2 mile or so).

MARY: 60 second plank, 25 Freddie Mercurys (IC), 30 second side planks (each side), 25 Da Vincis.

Finished with COT and intentions.

Fun was had by all.

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