7 PAX showed up at 5:30am sharp including a few who were on the rucking expedition last weekend. Lots of mumble chatter before and during workout about their trials endured.
Warm Up
- Good Mornings X15
- Left over right leg, bend and stretch and reverse legs and stretch
- Imperial Walker X15
- Sir Fazio arm circles X15
- Standard Merkin X15
Run along bike trail / greenway path along back side of Crabtree. Run forward, run backward, kereoke toward street and then toward Crabtree. High knees, sprint 100 yards, high knees. Regular run, backward and side-to-side shuffle. Reached bridge and bear crawl path until past bridge.
Ran until steps on right. Lined up along wall. First man ran to top of stairs and back down while rest of PAX were in people’s chair. Continued down the line until got to last guy. During rotation switched to balls to wall and then back to people’s chair.
Ran to next bridge and along the way we pass a homeless man you greeted the PAX “Good morning sir”. These words struck several PAX and were later commented on by Orwell (see below).
Grab a rock
- Squat extensions (squat, then back up, extend arms out slowly with rock and slowly pull back) 10X
- Rock Jacks – side shuffle hop but while feet are going back and forth, PAX were doing overhead press with rock X15
- Tricep extension squats – tricep extension, then squat X10
- Curls X15
- Staggered merkins X15
- Repeato back through all a second time and then finished with 10 squat extensions OYO
Ran back to Crabtree parking lot, stopping along way for mountain climber balls to wall, crab walk under bridge, high knees, 100 yard sprints, run backwards and then cross Crabtree Creek bridge and pause for dips X20.
Move to stairwell for stairwell suicides:
- Run first flight of stairs and back down – 5 burpees
- Run to second flight of stairs – 10 merkins – then back down to bottom and 5 burpees
- Run to third flight of stairs – back to 2nd – 10 merkins – then back to bottom and 5 burpees
- Run to top (4th flight) – 20 star jumps, back to 2nd – 10 merkins – then to bottom and 5 burpees
Finished with 5 merkins, 10 squats and 20 star jumps, sprint 50 yards
Repeato, spring 100 yards
Mary
- 25 LBC’s
Announcements
The Arena this Friday
Orwell commented how he was struck by the homeless man that he greeted us “Good morning sir”. He reminded us how that man was not born as a homeless man. Every person has there own story. We are called to care of others and those in need and reminded not to overlook those who need loved and helped in our society. Tea claps to Orwell on his strong words!
Mayhem took us out strong in prayer.
Great work gentlemen. Always a pleasure to lead!
