Merkin Mile: fartlek on the 606

Sept 29, 2021 Goat Rodeo

1. Warmorama: 5 mins
   1. Happy Jacks: Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. 4 rounds
   2. Imperial Walkers
   3. Sun gods, seal claps
   4. Mountain climbers
   5. Mosey to start of 606.
2. Pre-thang at field: 10 mins
   1. Burpee Dans across field: 1 burpee, 4 lunge walks
   2. Bearpees: 1 burpee, 8 bear crawls.
   3. Partners on bike racks, 10 pullups, 10 4-count plank jacks
   4. One-armed burpees, 4-count cadence.
3. Thang 1: Merkin Mile: 25 mins
   1. 25 push ups at each quarter mile
   2. ¼ Mile 1: Guardian run, 25 regular merkins.
   3. ¼ Mile 2: 20-sec walk, jog, sprint; incline merkins
   4. ¼ Mile 3: Fartlek using runners/cyclists in opposite direction; diamond merkins
   5. ¼ Mile 4: Guardian run, 25 wide merkins
4. Extra Thang: hanging while partner runs back and forth
5. Mary: 5 mins
   1. 45-sec balancing exercise with eyes closed.
   2. Superman Yellow Sun: Superman hold with arm circles.
   3. Iron crosses on rocks
   4. American Hammers