It was a little wetter than anticipated this morning. No worries for a PAX of 21 that ‘ain’t skeered’ of a little water and a little mud. Big group this morning with a full clown car representing from Wake Forest (thanks for making the drive, men!). Lots of ground to cover so let’s go…
Warm-up
Run to the top of the dam – IW x 15
Run towards the bridge, stopping at the split – GM x 15, Mountain climbers x 15
The Thang
Partner up – nothing matters
Partner chase merkins x 5 up the hill to the parking lot. At the top partner 1 planks while partner 2 does burpee plank jump overs x 5, partner chase back down and then flip flop the burpee plank jump overs…. repeat up/down the hill
Mosey over to the WC for some bowl work
Run the bowl w/ sumo jump squats x 5 at the bottom, x 10 at the top, x 15 at the bottom, x 20 at the top
Mosey down to the dock
single leg squats x 15 L and R
dirkin ladder on the fence with 3 levels – 5-10-15-10-5
Run back across the parking lot over to the rock pile. Grab a rock – travel and throw size. Run up the greenway hill over to the field
Rock toss bear crawl burpee ladder – 2-4-6-8-10-8-6-4-2…. this is where True Grit was shown by the PAX…. and no injuries!
Hold rock overhead until all pax are done.
curl x 15, overhead press x 15, rut roh x 15, tricep extensions x 15
Return rock and head back for Mary
Mary
Heels to heaven x 20, ski abs x 20 (Zima form), Flutters x 15, LBC x 20, chilcutt x 1 min… done.
Announcements – Jan 2 convergence at Carroll Middle School 6am (double check time on website), all other workouts canceled
Prayer requests – Encroachment’s colleague suffered head injury during game
YHC took us out.
Always a pleasure.
Dingo
