With a nice cool 65 degrees, 18 PAX met up to have some early morning fun on the hill to start the week. Here’s what we did:
Quick disclaimer followed by a jog to the top of Sysiphus. circle up for..
Warmup:
SSH x 25; Mountain Climbers x 20; Good Mornings x 15; WIndmills x 15; 180 squat jumps x 20; half burpee x 20, then..
The THANG:
run down Sysiphus, stop halfway for 180 squat jumps x 20, then run to the bottom. back up the hill, stopping at 1/3 for Half Burpees x 10, and stopping at 2/3 for 180 squat jumps x 10
plank it out at the top, with low plank holds and 30 sec countoff by the PAX
Back down the hill to grab a rock under the bridge followed by:
Rock Swings x 15; Rock Thrusters x 15; Standing Rock Rows x 12; WWII sit-ups x 15
Repeato 4 rounds
Then back up the hill with pitstops at 1/3 up and 2/3s up for more half burpees x 10 and 180 squat jumps x 10.
plank it out at the top with low plank hold and 30 sec countoff by the PAX
then jog back over to the main parking lot for:
Sprint to one end, plank then moving merkins x 10; sprint to the other end, then LBCs x 15; sprint back to the other end with diamond merkins x 10; sprint back to the other end with wide grip merkins x 10; lung walk half the distance of the parking lot followed by merkins x 10
COT:
WWII situps x 15
LBCs x 15
Box Cutter x 15
Done
Announcments:
Prayer request for Fava Bean, as M. Fava Bean just had a baby. Wendell Gee is looking for Flag Football coaches.
Baby Farley took us out.
Always a pleasure to lead and looking forward to Qing Ball Bearings on Wed!
