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!
