26 Pax posted for a fired-up Wuerffel-led suicide driven beat down. 

The Warm Up

Warm up jog to the parking lot at the top of the hill

  • 30 SSHs
  • 20 Arm Circles
  • 10 Good Mornings
  • 10 Willy Mays Hayes
  • 25 Mountain Climbers
  • 10 Extra Slow Merkins

The Suicides:

Next the pax ran down the hill, then down the other hill, to the tennis courts.

Using 3 of the 6 courts, we ran

  • Regular suicides
  • 10 merkins
  • 10 body weight squats
  • Bear Crawl Out, back pedal back suicides
  • 10 wide grip merkins
  • 10 body weight squats
  • Walking lunge out, laterals facing right suicides
  • 10 merkins
  • 10 sumo squats
  • Traveling burpees out, laterals facing left suicides
  • 10 merkins
  • 10 body weight squats

We closed with suicides across all six tennis courts

Strength Building

At the wall and rails we did

  • 2 sets of 15 dips
  • 2 sets of alternating grip, row pull-ups

Mary

  • 25 LBCs
  • 15 Long Slow Flutters
  • 15 Heals to the heavens
  • 15 WWIIs (They’re why we won the war)
  • 40 seconds of 6 inch (it’s perfectly normal) leg raise

Welcome FNGs Clutch, Prefontaine, and Kitten!