Back to Capitol Hill
All Davis Lake BackblastsSeptember 4th, 2018
6 PAX launched the weekend right with YHC feeling the need to visit a place that has been neglected this summer – Capitol Hill. For those who don’t know, this is probably one of the largest, steepest grass hills, suitable for a beatdown, at any MeCa AO. Pretty sure there is anxiety among the PAX anytime a run heads out of ground zero in that direction. This morning, would not disappoint.
Warmarama:
SSH x 25 IC
WM x 15 IC
CP x 15 IC
LSS x 10 IC
DDAS x 10 Count each leg
AAK x 10 IC Flapjack
Mosey to field and then straight on through to Capitol Hill
Stop at first street for CDD x 20 and LBC x 20
Hill Work:
Clock Merkins –
line up in plank position at 12 o’clock. 5 Merkins. Move to 3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each position.
Everest half way then clock Merkins. Everest to top then dips x 50
Run down
Bottom of hill Alabama Ass Kickers 20 each leg
Repeato
Partner up
Burp Back Mountain –
A punishing full body exercise begins by locating a nice-sized hill. The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.
Mosey to field:
Super 21 –
Super 21: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps (total of 231 merkins and 231 situps). Insert other exercises in between to allow for recovery (i.e. – Super 21 #1 – #10, Monkey Humpers x 21, Super 21 #11-#13, Mountain Climbers x 21, Super 21 #14-#15, etc.).
PAX only made it to #15 or 21 sets before we had to call it on time. This also may have been due to the smokefest going on getting to #15.
No time for full Mary so 2 full minutes of AMRAP LBC to end the day.
We arrive back at launch point to find 2 more PAX who had spent the morning running and decided to link up with the rest for the traditional Sunflower Family Restaurant 2ndF breakfast extravaganza.
COT and BOM
Let’s eat!!
Laser – OUT