Great job today.
The temp was almost perfect, the sunrise almost perfect and the 14 men that met near the Parthenon…..well we can say they made themselves better by showing up.
Guest Gemini from Pittsburgh took the humble Q and after a disclaimer of sorts warmed up the group. Batwing 10 IC
Lateral lunge jumps-10 IC. Copperhead squats-10 IC and a most to a grassy hill.
Gemini then professed his love for backward bear crawls on hills evidence by their use at Columbus Ohio convergence last year and GrowRuck 14. The task was to honor a 110 year old three legged foot race with a three legged backward bear crawl up the hill. Following was some short running, planking and dirty dogs and leg lifts from plank to make sure the right muscles were warm. The second effort was an emom with 10 toe taps on the curb followed by a burpee and a 10 yard sprint and back. Each minute you added a burpee and had less rest time. When you failed to complete in time you did 24 of any exercise during the next minute round. A good solid group made it to the 15 burpees round completing 120 burpees. One person started the 16 round but it was not completed.
The pax moseyed back to the shovel flag for one minute of side hops, 35 flutter kicks IC and 25 bicycle crunches IC to end at 0615 on the dot.
bullhorn: August grow ruck just outside of Atlanta. East side buffalo launch shifted to 3 May.
Pax:
Pumpkin spice
Ham bone
Panhandle
Brother at law
Ccr
Hi viz
Right said
Blue mule -provided transport to guest Q
BnB
Porcelain
Crab legs
Twin peaks
Vegimite
And Q Gemini