PAX: Big Bang, Offshore, Skid mark, Red bag, Vegemite, Dr. Smart, Olan Mills, Private sandman, Yard sale, Funyuns (QIC)
10 PAX graced the grounds of The RaceTrack this AM. Quick mosey up Maryland Way to LBMC parking lot for COP:
10 GMs, 10 WMs, 20 SSHs, 20 BKs, 15 BACs(f), 15 SCs, 15 BACs(r), ATMs(10 ASTsIC, 10 tempo merkins, 10 merkins OYO), 15 BKs. All IC
The Thang:
⁃ Two groups of five. Two 60lb SBs. Each PAX does 3 full squat jumps with SB, drops it, 1 burpee, sprint 25 yards, 10 merkins, mosey back to start. Each PAX did 5 rounds. Perfect numbers for this exercise. Good constant motion.
⁃ Mosey behind hill center on other side of construction lot to the “Pit of Misery” YHC made mental note of the steep hill at this location at last weeks post. PAX line up at bottom of hill. 10 tempo merkins, sprint to top, back down, 10 ASTs IC, sprint, 10 CDDs IC, sprint, 10 Squats IC, sprint, 10 SJs IC, sprint, 10 burpees, sprint. R&R all sets!
⁃ Bear crawl to midpoint of hill. 10 tempo merkins @12, 10 TMs @3, 10 TMs @6, 10 TMs @9, back to 12 for 10 ASTs. Rotate back to 6 and crawl bear to top of hill. Mosey back to parking lot.
⁃ 150m shuttle (25m down and back x 3) every 75 seconds for 5 rounds. Mosey back home for Mary
Mary: 30 FKs IC, 30 LBCs IC
COT/BOM
NM: Always a pleasure to lead you guys. I will echo BigBang from today and say how awesome it is to see a lot of you newer guys embrace all 3 Fs. Iron sharpens iron! Great work today
SYITG,
Funyuns