leisurely 7:00 arrival on a crisp morning at Carroll Middle. 17 PAX arrived with no complaining about the sub freezing temps. No surprise that those who made it out of their fart sacks had no excuse to complain…
The Thang:
Mr. Rogers started off with a warm up jog around the school into a warm up circle in the back parking lot. SSHx25, ski absx25, good morningsx20, imperial walkersx20, MCx20.
Run across the street to the local financial institution with a long bear crawl halfway there. Curb appeal – quickfeet x 20, irkens x 15, dirkens x 15, quickfeet x 20, 10 irkens 10 dirkens.
split up into 2 teams…one runs the lot and while the left behinds AMRAP prisoner squats (flapjack). repeato with lunges. back to the middle school (bear crawl on the way).
Boxjump tags out on second half of the Q. circle up and pair off. each pair is a team (do the math…8 teams of two, plus a straggler). while one team runs the lot and back to tag out, those left behind do the following…
LBC, WWII, horse stance hold, low plank hold, LBC, low plank hold, horse stance hold, plank, heels to heaven.
60 seconds of pain – MC 20 secs, ski ab 20 sec, froggies 20 sec. wrap that up with 10 burpees. run to the track. same teams and commotion but run the stairs and back while those left behind do people’s chair, dirken, low plank hold, prisoner squat, burpees, burpees, low plank hold, horse stance, alt lunges.
hit the track. half of the PAX runs the track. those left behind grba a rock for curls for the girls (flapjack)
back to the start for Guantanamo. Done…
Mr. Rogers took it out with the circle and prayer. Wendell G lifted up a F3 brother in Chapel Hill battling cancer right now…
