AO: Terminus
QiC: Purple Cow
Pax Count: 6
Pax List: ABC, Buttercup, Martina, Purple Cow, Smalls, Vertigo
FNG Count: 1
Downrange: FNG Crockpot
Warm up:
– 20x SSH
– 10x Mountain Climbers
– 10x Merkins
Mosey to SAGE Parking Lot
The Thang:
Vertical suicides up and down the stairs (you always had to come back to the 1st floor after running up to each floor), and we ended at the top. At each floor you had to do 10x merkins as follows:
– Ground floor: Merkins
– 1st: Diamond Merkins (Down 1 Floor —> 10 Merkins, Up 1 Floor, Down 1 Floor, Up 2 Floors)
– 2nd: Wide hand-placement Merkins: (Down 2 —> 10 Merkins, Up 1, Down 1, Up 2, Down 2, Up 3)
– 3rd: Bear Crawl Merkins: (Down 3 —> 10 Merkins, Up 1, Down 1, Up 2, Down 2 . . . Up 4)
– 4th: Alligator Merkins: (Down 4 —> 10 Merkins, Up 1, Down 1, Up 2, Down 2 . . . Up 5)
– 5th: Carolina DryDock Merkins: (Down 5 —> 10 Merkins, Up 1, Down 1, Up 2, Down 2 . . . Up 6)
– 6th: 4-count Merkins
We then went in reverse (down to each floor and back to the top, finishing at the 1st floor). This time with burpees as follows:
– 6th floor: 10 burpees (each time)
– 5th: 10 burpees: Then Up 1 Floor —> 10 Burpees, Down 2 Floors
– 4th: 10 burpees (stopped here due to time) Headed to the bottom of the stairs:
10 Burpees
10x Heels to Heaven
10x American Hammer
Mosey back to Flag
CoT:
FNG naming: Welcome Crockpot who comes to us from Oregon but hails from the Buckeye State! Shoutout to Buttercup for the invitation
Prayers to Gump on his surgery recovery
Prayers for those suffering in tornado affected areas.