QIC on time for an impressive 2 weeks in a row; kicked things off at 5:31A. Run up hill using the stars to guide us to the track to get things started.
Warm-Up:
-Long-stride 400M
-SSH x20
-IW x20
-Merkins x20
-Good Mornings x10
-Arms OYO
The thang:
Backwards jog over to fields, then flip around for a jaunt around the soccer field get a lay of the land — under the bleachers, through the hedge, down then side, then up to the security of the press pavilion
Partner up. Each group sprints around the field stopping for 10 pull ups (or burpees if you’re too short…) under the bleacher where Riggs got his sh*t done in high school and 15 derkins on the far side bleacher stairs. Rest of the PAX stays in pavilion and endures the following:
4 trips around fields —
1. 15 merkins, 1 min plank, 10 merkins, 1 min plank, 5 merkins, 1 min plan
2. People Chair – regular, left/right leg up, left/right leg out
3. 10 burpees OYO, 1 min plank, 10 burpees OYO, 1 min plank, 10 burpees OYO, 1 min plank
4. Merkin pyramid
Jog over to track. 7 min of bear/sprint-o-rama. With partner, bear crawl 10 sec, run 20 sec, rinse/repeat until QIC calls it.
Over to pole vault area for PAX-led Mary
-Hammers x20
-Box cutters x20
-Freddie M x20
-LBC x20
COT. Jog back down hill to parking lot
Moleskin:
-Great effort by the PAX today
-Prayers for Troller and his family
-Bull City Beatdown 11/7 — Qs needed
-The BULL – 12/5 0600-1000
-Vortex moved to Tuesday 0530; hope the CH guys can get up on time
