A pax of 15, including one FNG who came out on his own, came to play quarters around the ring of fire.
Warm Up:
A quick jog around the parking lot followed by….
SSH X 25
Good Mornings x 25
The Thang:
Mosey to the rock pile and choose a traveling rock….the pax was admonished to choose wisely but to push limits.
Once chosen, run up the dam and counter clockwise around the ring of fire.
Every quarter mile (according to Garmin) we stopped for exercises. The exercises added up to the number of the day….25!
Each stop generally consisted of:
10 Burpees
10 Prisoner Squats
5 Plank Squats
and then for fun we did 25 of a rock exercise: Curls, Tricep Extensions, Overhead Presses.
Recover on the run to the next stop a quarter mile later.
At our last stop at the end of the dam above the spillway, we did 20 burpees and 5 long held plank squats.
Mosey back to the rock pile and leave the rocks. Then mosey to the parking lot for Mary:
Boat Canoe x 25
Done.
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Welcome FNG McDreamy!
Azul took us out.
Thanks to the Pax for a great game of quarters!
