3/3/20: BB – Rooster @ the Mutt

PAX (17): Pork Chop, Larry Flint, Pope, Tiger, Wham-O (R), Old Bay, Left Eye, Fridge, Glen Ross, Plumb Bob, Tommy Boy, Snow Man, Deuce, PED, Blue Print, Windshield, Fergie (Q)

Weather: mid 50s, damp with a light but short rain in the middle.

Admittedly, a recycled recent Q. Given the traveling habits of the Mutt, I knew anything run outside of 264 was fair game to use again. As I tend to do, this was likely a bit over-complicated for what i was trying to accomplish, but wanted some running, with a little bit of coupon and body weight work mixed in. Also, to allow a little bit of flexibility.

 

COT

Jog around the school and out to main parking lot; SSH, Abe Vigodas, Grass Grabbers, Down Dog / Runner’s Stretch, Merkins, then a short run to playground (with 1/2 PAX grabbing a coupon).

The Thang – Pick your own reps.

Set up near playground.

  • Round 1 – do 50 reps
  • Round 2 – do 100 reps
  • Round 3 – do 150 reps

Switch groups after 150 reps.

Group A – Choose between;

  • Burpees
  • Merkins
  • Pull-ups
  • Gorilla Squats

Group B – Choose between;

  • Man Makers
  • Coupon Squat Thrusters
  • Curls
  • Coupon Swings

In between each round, run 1/4 mi lap

Rules:

  • No more than 50% can be of one exercise
  • Have to do each one – 10% of total
  • Do not have to complete each exercise sequentially (ie can break up reps)

All things considered, it took a while to get the routine down, but once we did I think everyone was able to push themselves.

COR, NOR, COT. Prayers were said for friends and family of the PAX, specifically those dealing with cancer.

 

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