It was a warm 80 degrees when I arrived a Kennarie Ridge but there was also a nice breeze to help keep it cool. Within a few minutes, Rev Sox, Mop, Charmin, War Eagle, Boo Boo and Pool Boy joined me for our daily beatdown which included a jump rope routine which turned out to be more challenging than expected for some of the PAX.
Mosey to the Field of Gold
Warmup
Samson stretch x 10
Overhead jump rope slow squats x 10
SSH x 15
Abe Slogodas x 10
Imperial walkers x 10
Seal claps x 10
Forward arm circles x 10
Monkey dance x 10
The Thang
Burpees x 10
Jump Rope 2 min (100 – 200 turns)
BBSU 4 x 20 sec with 10 sec rest between sets
Burpees x 10
Jump Rope 2 min (100 – 200 turns)
Mountain Climbers 1 min, 20 sec rest, 1 min
Burpees x 10
Jump Rope 1 min (50-100 turns)
Merkins 3 x 30 sec, 10 sec rest between sets
Burpees x 10
Lunges 3 x 1 min, 10 sec rest between sets
Mosey back to flag
COT
