III Pillars 12/3/2019 – Golden Glutes Return

PAX: EnFuego, Crablegs, Silver Medal, Moneyshot, Bareback, Tampa Libra, Cowbell (FNG from Tampa), Toothless, Umbrella, PA

QIC: Boone’s Farm

Conditions: nice crisp 30 degrees

WOR:

  • SSH x20
  • WMH x10
  • LBAC x10 F/R
  • Merkins x10
  • scorpion x10

Thang:

Mosey to Hill Center parking deck stairs (~0.75 mi). Announce return of Golden Glutes (blend of Glutes and Ladders and Golden Horseshoe):

  • 20 merkins, lap 1 (up stairs (~5 flights), 5 burpees, down stairs)
  • 20 merkins, 20 storm squats, lap 2
  • 20 merkins, 20 storm squats, 20 dry docks, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWI, 20 lunges (10 each leg), lap 5 (drop burpees after this lap)
  • 20 storm squats, 20 dry docks, 20 WWI, 20 lunges, lap 6
  • 20 dry docks, 20 WWI, 20 lunges, lap 7
  • 20 WWI, 20 lunges, lap 8
  • 20 lunges, lap 9

PA nearly finished, but we had to head back for time.  We ended with a little extra credit, just over 3 miles and ~40 flights of stairs.

Great work by all and great to be back at III Pillars. Remember in this Advent season that we celebrate the incarnation of Jesus who came to take on our sorrows and give us hope.

Always an honor,

BF

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