14 PAX arrived ready to work. With no FNGs present, a quick disclaimer was given and we were off. Quick mosey up the hill on Millbrook Road and around the greenway to the floating dock, trying our best to stay on the path in the complete darkness. Find a place along the railing for:
Single Leg Squats x 10 per leg
Merkin Elevator x 20 at changing levels
Single Leg Squates x 10 per leg
Irkins x 10
Continue on the greenway to where it splits to go up to the upper parking lot. Partner up, and P1 runs up to the parking lot and does 5 burpees while P2 circuits through squat jumps x 10, lunges x 10 and merkins x 10. Repeato until each partner runs the hill x 3
Take the greenway down to the bridge, P1 runs to the end and back and P2 does an exercise. Complete 4 rounds each with exercises American Hammer, Low Slow Flutter, Crunchy Frog and LBCs. Round 5 partner carries to the end and back switching as necessary.
Take the greenway back to the to the lower parking lot, stopping at the hill before the dam. P1 bear crawls up the hill, runs down while P2 does sumo-squats. Switch and repeat x2. Run to the starting point, and no time for Mary.
Strong work by all today. Announcements: Sign up to Q. Multiple opportunities before the end of the year. Dont let the cold keep you away. Prayers for Java’s cousin’s son’s health, and all the PAX doing the Go-Ruck this weekend. Cherie Berry prayed us out.
