On this day at Folsom we put in some hard work. We didn’t run away from the hard work but instead we ran head first into it. After a quick warm up and some good stretching we headed off to the Big Flag Pole at the Ag Center. We stopped multiple times along the way but kept the body moving with Lunges and Jump Squats. Once at the Flag we said the Pledge we caught a quick breather and an active recovery stretch. Once finished with that we ran through 5 rounds of the following.
- 5 Mike Tyson’s
- 10 Sissy Squats (heels on the curb)
- 15 Mountain Climbers
- Run a Lap
Once we finished up there we headed to the fence by the horse track for several rounds of Inverted Body Weight Rows and Body Weight Triceps Extensions.
After this the arms were trashed so we headed around the track to finish them off with a few sets Reverse Grip Incline Merkins on the bleachers paired up with some Jumping Box Squats also using the bleachers.
We’re cutting it close at this point so we mosey back for the COT. We stopped a few more times on the way to do 3 Kraken Burpees at each light on the way back. We hit the last light in the parking lot finished the Krackens and it was TIME.
COT, Prayers, Praises, Etc…