6 men arrived at City Park for a little beat down on the morning of the Gnarly Nutria. The prep work for the Gnarly Nutria was not to run, save the legs, plain and simple. The usual disclaimer and off we go. We moseyed to the track for the Thang.
Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Windmills x 10 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, MC x 20 IC.
COP #1:
Merkins x 20 IC, Shoulder taps x 20 IC, Low slow squats x 20 IC, Lunges x 20 IC, LBC’s x 20 IC, Left leg cross-over merkins x 10 IC, Flutter kicks x 20 IC, Right leg cross-over merkins x 10 IC, Side lunges x 20 IC, Crunchy frog x 10 IC
Run One Lap
COP #2:
Plankorama x 15 IC (High plank, right arm, backwards, left arm, mission impossible), Superman I Y T’s x 15 IC, Hello dolly x 20 IC, Rosalita x 20 IC, Bird Dogs x 20 IC
Run One Lap
COP #3:
Merkins x 10 IC, Low slow squats x 10 IC, Left leg cross-over merkins x 10 IC, Lunges x 15 IC, Right leg cross-over merkins x 10 IC
Then right into some Mary: LBCs x 20 IC, J-Lo x 20 IC, Reverse crunches x 20 IC, Dying cockroach x 20 IC, Russian twists x 20 IC, Freddie Mercury x 20 IC.
Count-off, name-o-rama, announcements, intentions, and a prayer. See you at the GN. Thanks for letting me lead.
