AO: Shadow
QiC: Team Mom
Pax Count: 3
Pax List: Bison, Team Mom, Mountain Top
FNG Count: 1
Rainy conditions had many of PAX cuddled in their cozy beds. Three men rose to the occasion for a 0600 beatdown at DHS.
Countdown Song: “Standing In The Rain – Al Green”
Warm up:
SSH IC 10
Windmill IC 10
Imperial Walker IC 10
Mary Catherine’s IC 10
Michael Phelps IC 10
SSH IC 10
Windmill IC 10
Hillbilly IC 10
Mary Catherine’s IC 10
Michael Phelps IC 10
The Thang:
Mosey around school
Squats at the front entrance
Wall Sits x Rocky Balboa’s by the tennis courts
Three Sets
Mosey to Vanderlyn Turf
Lunges up the valley.
10-20-30-40 Loops
10 Pull Ups
20 SSH
30 Arm Presses
40 Flutter Kicks
2 Sets
Turf Mary:
Planks
30-60-90 IC
Obliques IC
10 Merkins
20 Plank Jacks
30 Arm Circles (15F + 15B)
40 Freddy Mercury
1 Set
Mosey back
Stop along the way to lift 700 pound steel pipes by the football field overhead and curls. Small helping of Scout’s Calves Builders on the Wildcat Steps.
CoT:
Prayers for Bison’s work week, big opportunities and a clear next step for him. Mountain Top’s kindergarten teacher back home battling multiple illnesses.
Naked Man Moleskin:
Welcome FNG – Mountain Top. Jamey Shirah is an avid outdoorsman, paraglider, and involved in multiple successful restaurants across the southeast. He also competes in BJJ tournaments when he isn’t living life outdoors.