WHEN: 1/27/2018

VQ: Ping

PAX: Iverson, Stardust, Honeybear, Ridge Crest, Ping, Bloomer, Whodat

Another VQ stepped up to lead, great workout Ping! Ridge Crest a Grand Rapids MI native made the drive to join us in balmy 45 degree January gloom. Sounds like a mustard seed could be planted in GR come spring!!!

Warmup/CoP (Circle of Pain)

• The Chinook – 10 forward, 10 backwards.
• Windmill – 10 total, 3 count cadence.
• Black Snake – small ¼ to ½ mile loop around park. With Rucks.

The Thang:

• Location: Baseball Field
  • Three Amigos – 1st base to 2nd. 2nd base to home.
• Location: Wall
  • Derkin – 2 sets of up/downs x 10. With Rucks.
  • Butkus – 2 sets of 1 minute intervals, 30 second rest. With Rucks.
  • Dips – 2 sets of up/downs x 15.
• Location: Hill
  • Partner Circuit:
  • 100 – Air Humpers/Run up hill
  • 125 – Merkins/Backwards run up hill
  • 150 – Mountain Climbers/Run uphill
  • 150 – Little baby crunches /Run uphill
• Location: Field
  • Bear Crawl – 3rd base to home plate. with Rucks.
  • Crawl Bear – home plate to 3rd base with Rucks.
  • Superman – 10 up/downs
• 6MOM
  • Flutter kicks – 20 total (3 count cadence) With Rucks overhead.
  • V-Up Roll Up – 20 total
  • Freddie Mercury – 15 total, (3 count cadence)

-Ryder