Capn’s 1-2-3 Crunch

THE SCENE: Oh I dunno. Like 25°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Step out of vehicle
THA-THANG:

1 Loop around West Hills Park (1.3 miles).  At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:

• 1 Curl, 2 Overhead Press, 3 Front-loaded Squats
  
• 2 Curls, 4 Overhead Press, 6 Front-loaded Squats 
• 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
• 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
• 5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2, Walker Springs Park:

• 6 Curl, 12 Overhead Press, 18 Front-loaded Squats
• 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
• 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
• 9 Curls, 18 Overhead Press, 27 Front-loaded Squats
• 10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Head back to SP

At mile 3:

• 10 Curl, 20 Overhead Press, 30 Front-loaded Squats
• 9 Curl, 18 Overhead Press, 27 Front-loaded Squats
• 8 Curls, 16 Overhead Press, 24 Front-loaded Squats
• 7 Curls, 14 Overhead Press, 21 Front-loaded Squats
• 6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4, back at SP:

• 5 Curl, 10 Overhead Press, 15 Front-loaded Squats
• 4 Curls, 8 Overhead Press, 12 Front-loaded Squats
• 3 Curls, 6 Overhead Press, 9 Front-loaded Squats
• 2 Curls, 4 Overhead Press, 6 Front-loaded Squats
• 1 Curls, 2 Overhead Press, 3 Front-loaded Squats

One more loop through the park

3 rounds of Flutter Kicks x 20 and ROC BBS x 20

Little loop through parking lot for time.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.4 miles. 860 reps.
ANNOUNCEMENTS: