Kilo 5k fun at Ironhorse

Disclaimer

COP – Sugar

5 PAX arrived on a pleasant 63 degree morning.  The sunrise over the field at IH is always worth getting out of bed and not fartsacking.

Warm-up

Slow mosey around the field stopping at benches for these warm-up exercises

• SSH IC x 20
• 10 Dips OYO
• TTT IC x 10
• LBAC forward IC x 10
• LBAC reverse IC x 10
• Slow monkey humpers IC x 10
• Abe Vigoda IC x 10

The Thang

The kilo 5k beatdown has been credited to Rudy.  It’s tough to finish this beatdown though the PAX gave it their best efforts.  Two stations were set up 0.16 miles apart along the field.  PAX were instructed to complete 10 reps of each exercise at station 1 followed by a run to station 2.  Rinse and repeat 10 times would equal 1,000 reps and 3.1 miles (5k).

Station 1

• Derkins
• WWI Sit-ups
• Lunges (2 ct)
• Mountain Climbers (2 ct)
• Carolina Dry Docks

Station 2

• Burpees
• Freddy Mercury
• Monkey Humpers
• Shoulder Taps (2 ct)
• Spiderman Squats

PAX finished 7-8 rounds before 1 minute was left for Mary.  No one complained though.

Mary – 11 flutter kicks IC by Precious

Announcements – None

COT/Prayer