AO: The Pulpit
QiC: Purple Cow
Pax Count: 9
Pax List: Credit, Deputy, Ginger Bear, Jack Rabbit, Lance, Mountain Dew, Purple Cow, Spike, Timex
FNG Count: 0
Downrange:
Warm up:
SSH, Imperial Hillbilly, SSH, OC Squat, SSH, Jack Squat, SSH
The Thang:
Mosey to Track for 4 sets of exercises
- Set 1
- Monkey Taps 50 (25 each side)
- 20-15-10-5 Merkins
- 800m run with sprints on the straightaways
- Set 2
- 50 jump squats
- 50 imperial hillbilly (25 each side)
- 50 shoulder taps
- 50 yard bear crawls 50 yard reverse bear crawl
- Set 3
- 30 elbow plank twists
- 30 leg lifts
- 30 heels to heaven
- 800m run
- Set 4
- 25 Hand release merkins
- 25 stone mt push ups
- 50 reverse lunges with knee lift (25 each leg)
- 2-minute burpees
CoT:
Purple Cow took us out. Look out for details re: soft launch of Westside Park AO (6:30am Saturday) on the mumblechatter