Conditions: Clear Skies and Slightly chilly
Disclaimer
Gave the dislaimer on the run and welcomed to Alter Boy in town on business. Glad you could make it to Hill City.
Mosey to the Blue Rhino
The River Of Tears
This is an ode to the pax from North Augusta, SC where YHC first experienced The ROT. This is a bit of a modification but still sucks nonetheless. Begin workout at the first bench and proceed to repeat exercises at every bench along the river.
Exercises are as follows:
– Burpees x 10
– Step ups x 10 (one leg)
– Squats x 15
– Step ups x 10 (other leg)
– 20 Merkins
Repeat at every bench along the river front until time expires. If you make it to the end (about 15 benches) with time to spare, sprint back to the beginning and begin again. Each full lap = 1 token.
Pax report tokens earned at COT.
Mosey back to the Shovel Flag for quick aborama.
– American Hammer x 20
– Flutter Kicks x 20
– Box Cutters x 20
COT
BOM
Rainy Bridge Run
Dynamic Stretch Routine:
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back
– Tip Toes – walk ~10 yards and back
– Heel walk – walk ~10 yards and back
– Alternate Leg and Arm kicks – walk ~10 yards and back
– Side-step hip flex squats – ~10 yards and back
Warmup:
– 20 SSH IC
– 10 slow temp squats IC
– 10 Merkins OYO
– 19 Imperial Walkers
– 30 second elbow plank, 15 second side plank, 15 second other side plank
The Thang:
The Thang:
Mosey to Bridge:
@ 1st bench
– 10 Incline Merkins OYO
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Mosey to 2nd Bench (avoid dinosaur landmines):
– 10 Decline merkins
– 10 Single leg step-back squats OYO x 2 (alternate legs)
– 10 Single leg step-back squats OYO x 2 (alternate legs)
Finish mosey to other side of bridge:
@ Museum steps perform jacobs ladder:
@ Museum steps perform jacobs ladder:
1 burpee at bottom, run to top of steps and back
2 burpee at bottom, run to top of steps and back
…. finish at 7 burpees
Mosey back across bridge
@ 1st bench
– 15 Carolina Dry Docks OYO
– 15 Bench dips OYO
Mosey further along bridge…
@ 2nd bench
– 15 squats OYO
– 20 alternating lunge jumps OYO
Mosey even further…
@ 3rd bench
– 10 Incline merkins (Inclerkins?)
– 10 Decline merkins (Declerkins?)
Mosey back through Coolidge
– 15 more Carolina Dry Docks for good measure
Mosey back to Shovel Flag for the Mary:
– Bay City Scissors (8 count, flutter kicks 1-4 count, right over left, left over right 5-8 count) – x 10 total reps
– 20 American Hammer OYO
– 15 Pickle Pounders OYO
– 10 Peter Parker OYO
Repeat mary once more
Finish up last 90 seconds with some #RatchetShoulderBlaster
– 20 Thumbs up arm/shoulder raise OYO
– 20 Thumbs down arm/shoulder raise OYO
– 20 Overhead press OYO
– 20 Overhead cross OYO
COT