Warmorama
Run towards the hospital – serpentine hill 216
Run up near the sketchy stairs and down, bear crawl last flight of stairs
§ SSH x 20
§ Mountain climbers x 20
§ Merkins x 15
§ IST x 20
§ Carolina dry docks x 15
Mosey back to ASEC, grab gravel bags and run to the shelter
Begin tabata – 25 sec exercise, 10 sec rest, 5 stations
o Overhead press w gravel bag
o Curls w gravel bag
o KGB twist w gravel bag
o Side step twists w gravel bag
o Dips w gravel bag
Repeato x4
Mosey to the pull up bars and knock out 5 pull-ups each
Repeato
Mosey back to the shelter
All Pax planks
– Once a pax member drops, begin:
o 10 burpees
o 10 squats
o 10 LBCs
X9, X8, etc until last man standing drops
- Mary
o Bicycle kicks s x 20
o Brazilians x 20
o Homer to Marge
o Hello Dolly
Dying cockroach audible led by Cupid
Moleskin
1. Q is very glad the rain held off, must be what scared a lot of the pax back to the fartsack
2. Nails needs WD-40 for his bed, he’ll be taking donations next time
3. Nails also wore 2 different shoes this morning
4. Holy cow is a beast when it comes to planking
5. Always an honor to lead the pax in the gloom
Until next time