Qrusade/Campos--3-12-11.The River Runs Backwards

Posting up fresh from Outer Slambovia, CT linked arms with the Apostle and brought the early morning heat down on the Faithful at the Campos--for reasons that are not (ahem) entirely clear, they did the whole thing backwards . . . 

Big Al
QIC
FNG Tom
Esbelto
Big Cat
'Ball
DST
Doc
Angrus
Martin (The athlete formerly known as Zoot)
Silence
Shack
Brixx
Mac2x
Hit
R-Go-Go
Heat Miser
Whom am I missing?

Workout:
A) Warm up lap

B) Campos backwards lap
* Lunge-high kicks, backward run cycle

C) Litter Box
* 20 push ups
* 30 bikes
* 40 mtn climbers
* 10 burpees
* walking lunge the field
* sprint back
-- most completed 4 to 5 evolutions

D) Lurker Run
* depart Litter Box, run the Lurker, Plank at the top until all finish; jog back doewn the Lurker to the Stairs

E) Big Al's Rest Period
* 6 minutes of core work. It hurt. I can't remember it precisely but I am feeling a range of leg lifts, throw-downs, partner crosses and hello dollies.

F) Stairs
* 5 burpees
* run the stairs, hit everyone
* 10 Bahranian get ups, 5 a side
-- repeat twice

G) Romantic Interlude
* partner carry/trade-off from the stairs to the bridge

H) Pull-up-Fest
* 10 un/assisted pull-ups (2 sets)
* plank iterations while waiting

Good hard, mixed-up workout. Good to be back with you men.

CT