The Spartan – Banker’s Hill climbing – April 16, 2018

12 PAX started the week off right doing the hard thang…Skeletor, Pothole, Bird-dog, DadBod, Nova, Zaccheus, Speedo, Stuntman, Rabbit, Juice, Sparrow and YHC.

Warmup:

-SSH X30

– Imperial Walker X30

– Stretched the legs

– Ray Lewis X25

The Thang:

PAX mosey’d down Jemison Trail to the intersection of Cahaba Rd. and Mtn. Brook Parkway and stopped for some upper body and core work:

– Merkins X20 (hold plank)

– Mtn. Climbers X25

-Burpees X10

Commenced Indian Run over the new Watkins Brook wooden bridge, down Shades Creek Parkway and took a killer right turn up (yes, straight up the hill) Shades Creek Place giving each PAX the opportunity at being the Indian running up the hill.  From the top of SCP PAX mosey’d halfway back down and found a guard rail suitable for some chest, arm and leg work:

– Dips X20

– Bulgarian Squats X15 ea. leg

– Incline Merkins X20

Back down the hill to Shades Creek Parkway for some ab work:

– LBC’s X30

– American Hammer’s 2 count X20

PAX sprinted back up the hill to the guardrail for more arms, chest and leg work (Repeat Dips, Bulgarian Squats (X10 ea. leg this set) and Incline Merkins).

Mosey or for those PAX keeping up with Zaccheus and Skeletor (Sprinted) back to MBE:

The finish:

– LBC’s X30

-American Hammers 2 count X20

-Jack Webb waterfall (Two rounds…X2/4 and X3/6)

CoT

 

 

 

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