PAX of 5 made the Dark Before Dawn at Ground and Pound for my first Q. Got started with a jog to the back of the school campus for our warm up:
SSH x25
Mountain Climber x25
Imperial Walker x25
Good Morning x25
The Thang:
Suicides up the hill to the back gate. 15 exercises at the start, run to the gate for 10 more, then back down to the start for 5, so a total of 30 of each of the following
Mercans
Prison Squats
Star Jumps
LBCs
Burpees
Run across the football field to the rock pile to grab a friend. Carry back up on to the field for curls x15, chest press x15, bent over row x15. Run the length of the field and back to a new rock. repeat the exercises and bring rock back down to the pile.
Hop the fence to the picnic tables for two sets of Dips x15/x10, Derkins x15/x10 and step ups x15/x10
Jog back to the parking lot for circle up with 25 American Hammers, 25 LBCs, 25 Freddie Mercurys and 6″ hold for a 10 count from all of the PAX.
Prayers for Mr. Hand’s daughter’s upcoming eye surgery and for Munson’s family in his grandfather’s last days.
Ron Burgundy took us out.
Parting thought, “If you have the power to make someone happy, do it. The world needs more of that.”
-Jimmer
