12 PAX showed up early on a Wednesday morning at The Crick eagerly anticipating a grueling workout. No FNGs so after a quick welcome we were off.
Indian Run to Walgreen’s Parking Lot
Warmup: 35 SSH, 10 GM, 25 IW
Chain Link:
PAX were asked to start in plank position and follow lead of brother in front after a staggered start. YHC was the leader and next in line followed his exercises and communicated it to the one behind him, etc, etc. with excercises listed below.
Paint the Lines with merkin at each tip x 2, then star jump at each tip x1, 10 burpees, cross street for 25 sumo jump squats, around the corner for 25 Carolina Dry Docks, down to school bus lot for 25 mountain climbers, scale around rails at trailer x 2 to picnic tables for 25 LR stepups & 20 dips then end at school wall for People’s Chair until all PAX were finished.
Bear Crawl, Lunge walk, Crab walk and jog to soccer fields.
Sprints: Blacktop to blacktop with back pedal back to original blacktop x 3. 7 double merkin burpees, 7 triple merkin burpees and 7 quadruple merkin burpees after each sprint/backpedal.
Mosey to rock pile. 15 rock curls x 2, 15 rock TC ext x 2, 10 rock squat press x 2
Mary: LBCs, American Hammer & Group plank with low plank x 30 sec to end workout.
No announcements. Prayer requested by Sususudio for his father receiving treatment for esophageal cancer. YHC took us out in prayer.
