As the 8 worthy PAX gathered on this 78 degree morning we listened to Straight No Chaser tunes to losen up. Shovel Flag Planted. We were off.
Warm Up.
Head through the bushes to the fresh dew of the courtyard.
MC, SSH, IW, GM and Jack Webb (multiple of 2) up to 5.
The Thang
Run over to the bottom of the paved hill. Split in to two groups.
G1 runs up the hill does 2 Plank Jacks. G2 OYO burpees. Repeato.
G1 4 PJs. G2 OYO double jump burpees. Repeato.
G1 6 PJs. G2 OYO double merkin burbees. Repeato.
Mosey to the field.
Jack Webb…a continuation. 6, 7, 8 reps with multiple of 2 arms.
Run to the top of the dam. At the center…Split into Groups.
G1 runs to the left. G2 runs to the right. Both for about 40 yards.
At the end 2 sumu jump squats and then run back to center. Reapeat for 4, and 6.
Back in center line up and each PAX does 8 sumu squats while other PAXs in squat hold position.
Run to bottom of the steps. Grab a rock.
G1 runs to top of steps and does 2 diamond merkins. G2 Rock curls. Repeato.
G1 runs to top of steps and does 4 wide grip merkins. G2 overhead press. Repeato.
G1 runs to top of the steps and does 6 regular merkins. G2 on back press. Repeato.
Run up the grassy hill. top of dam. Jack Web…a continuation. 9 and 10 reps with multiple of 2.
Run to the benches as base of hill. Dips x 20 and Incline Merkins x 20.
Run to the Docks.
G1 does incline merkins. G2 does jump ups OYO. Reapeato.
G1 does dips. G2 does star jumps OYO. Repeato.
Run to base of original hill. G1 Sprints up hill. G2 does plank jacks at bottom. G2 Sprints up. G1 does plank jacks at the top.
Run back to the courtyard. 1 minute of 10 Goofballs.
COT
Prayers.
Always fun to lead the group and this morning we were especially tight!
