25 Pax on a mild (30 degree) January morning prepared for a weekend of Playoff Football. Unfortunately, no beer for Shovel until February.
Warmup: lap around track, SSH, Imperial Walkers, Slow Merkins, Windmill
The Thang:
Four Corners Escalator on the Track (2 Groups):
Start with 5 Burpees run 100 yards, 5 Burpees + 10 Box Jumps run 100 yards, 5 Burpees + 10 BoxJumps + 15 Merkins run 100 yards, 5 Burpees + 10 BoxJumps + 15 Merkins+ 20 Prison Squats run 100 yards.
Who says there are no Pullups at The Falcon:
3 Pax so 10 Pullups Each and call out an exercise for everyone else to do while they do pull ups on a rickety, but stable enough, pull up bar.
(Exercises: Burpees, Carolina Dry Docks, Plankorama, diamond grip pushups, monkey humpers, mountain climbers, etc, etc, etc.)
The Hill:
Run up hill forward to top of traffic circle – do 20 Wide Grip Merkins / Continue running uphill backwards do 20 Standard Merkins at gate , run to bottom and plank until all Pax have completed.
Wall of Fire:
Back to Concession Building. Pax do the peoples chair against wall while 1/3 of Pax do 10 Merkins,10 LBC’s and 10 Burpees. This continues until each group completes the exercises.
Middle Parking Lot:
Bear Crawl to other island (50 Yds) do 10 prisoner squats at completion. Run Back and hold plank until all PAX complete.
Begin Merkin Ladder of sorts. Sprint/Run 50 yds do 10 Merkins, Run Back 5 Merkins, Sprint/Run 50 yds do 9 Merkins, Run Back 4 Merkins, repeat until all Pax get to 1 merkin.
Back to the Hill:
Run up hill (backwards this time) to top of traffic circle – do 20 Wide Grip Merkins / Continue running uphill backwards do 20 Standard Merkins at gate.
Mary: Only time for 1
Bushwood Special-50 LSF’s in Cadence Count…OUCH
Thanks for letting me lead the group this AM. I had a blast
