Eating ice cream and getting kicked in the balls at the same time?!? Sounds like a party to me! Only one homework assignment this week gang, here it is:
Warm Up - Jog (not run) a mile at a comfortable pace. Stop half way for 5 minutes of dynamic stretching. At the end of the run do 5 more minutes dynamic stretching (Frankenstein walks/skips, lunge rotates, jump squats, arm circles, backward lunge reach overs, jumping jacks, etc)
WOD - Find a long, gradual slope that takes 3-5 minutes to run up. Run at a comfortable pace. Walk/easy jog back down to start. Repeat 6-8 times.
Cool Down - Walk 1/2 mile, finish up with 5-10 minutes of static stretching.