The Return of Anthill!

DATE: 09/01/2020

AO: Falcon Hill

WEATHER: 67° and foggy

STARTEX: 0530

ENDEX: 0615

Q: Anthill

PAX: Cobra, Crockett

Warmorama

  • Sungods x10 each direction
  • Bad Boys
  • “Spongebobs”
  • Calf stretches
  • Hamstring stretches
  • SSH IC x15
  • Imperial Walkers IC x15
  • Merkins IC x10

The Thang

The “Double Ladder”. Do assigned reps of each; merkins/squats/LBCs, then run out and back. The reps and distance go up each round to go “up the ladder”, then come back down to go “down the ladder”.

  • Round 1: 5/10/15
  • Round 2: 10/15/20
  • Round 3: 15/20/25
  • Round 4: 10/15/20
  • Round 5: 5/10/15

Then a core round robin

  • Side Plank Merkins x20
  • American Hammers IC x30
  • WWII Situps x20

One more 400m mosey and some OYO sungods wrapped things up.

COT

COUNT-O-RAMA: 3

NAME-O-RAMA

PIC

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