8 PAX for 60 minutes, 6 for the full 90 at Whiplash this morning.  YHC planned to get us some decent mileage without straying too far from the AO, while taking advantage of some of the highlights of what NCMA has to offer.  That’s pretty much how we filled our 90 minutes.

Warm Up

Take the long way to the ellipse and circle up for:

  • 20 Side Straddle Hops, IC
  • 15 Windmills, IC
  • 15 Imperial Walkers, IC
  • 20 Mountain Climbers, IC
  • 15 Hillbillies, IC

Thang 1

4-man Indian run along Blue Loop to top of hill at start 440 bridge.  Once all in:

  • 10 hand-release merkins
  • Run half way across the bridge, 10 pullups
  • Continue to other end of bridge, 10 double count jumping lunges
  • Run back to middle of bridge, 10 pullups
  • Return to start, 10 hand release merkins
  • Squat hold until all in
  • Repeato, except with 20 hand release merkins and 20 jumping lunges
  • Repeato, except start/finish with 25 jumping lunges and do 25 hand release merkins on far side

Thang 2

In 4-man group, run down hill, right onto trail, up dirt hill and along greenway past big body statue to top of grass hill.  Plank until all in, then bear crawl down grass hill to greenway for a form of Jacob’s Ladder:

  • Run to top of hill, 1 wide grip merkin, increasing up to 7 each time up the hill.  Odd number trip up the hill is run backwards
  • Each time at the bottom of the hill, 10 4-count American hammers

Thang 3

Find a spot on the nearby wall for a set of over-the-wall 11s.  Increasing burpees on opposite side. Decreasing LBCs on starting side

Thang 4

Mosey to top of dirt hill near the flag for a form of Esau’s ladder:

  • Run to bottom of hill, 2 pullups on art work at the bottom
  • Run back to top of hill, 2 double count Freddy Mercuries
  • Repeato 4 times, increasing each exercise by 2 each time, up to 10

Mosey back to ellipse

Mary

  • 25 Freddy Mercuries, IC
  • 15 Heels to Heaven, IC
  • Have A Nice Day

COT

I don’t recall any announcements.  I apologize if I forgot them… I was pretty wiped out.

Continued prayers for Cornholio’s recovery.

Thank you to Friar Tuck for taking us out in strong fashion.

Good stuff out there to day.  Always an honor to lead such a strong group of men.

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