AO: Wildcat
QiC: Dubya
Pax Count: 10
Pax List: Curveball, Dubya, Fireballs, Gold Bond, GreenBean, Manhole, Radar, Snake Oil, Wreck-It Ralph
FNG Count: 0
Downrange: Grady (Raliegh)
That weather turned quickly. Ten souls this morning in brisk high 20’s weather. Quick warm-up and strong burpee and running beatdown ensued.
Warm-o-rama
Side Straddle Hop x 20 IC
Low slow squat x 10 IC
Toy Soldier x 10 IC
Large arm circle x 10 IC (forward and reverse)
Mountain climber x 10 IC
Merkin x 10 IC
The Thang
Mosey to starting point for 0.5 mile, massively uphill Cherokee run to Saint Luke’s. Do 15 burpees OYO.
Three groups ascend the hill and gather at the church lot, completely gassed…. Alternating Prisoner squats and American Hammer x 10 IC for the six…
Four corners in the large parking lot adjacent to Vermack Road. OYO, two rounds of:
- 10 Toyotas – bear crawl to next corner
- 10 Bonnie Blairs (each leg) – run to next corner
- 10 Turkish Getups – crab walk to next corner
- 10 Hand Release Merkins – run to next corner
Run to corner of Vanderlyn Drive and Vermack Road. Prisoner Squat for the six. Proceed to low point (valley) on Vanderlyn Drive.
Crowd pleaser (slightly modified):
- 7 burpees at top of hill #1, 1 at top of hill #2, 5 merkins every time you pass through the low point in the middle; continue OYO until you flip 1 to 7
Most didn’t make it all the way through until we had to call time….
Mosey to benches in front of high school. Two sets of dips x 15 IC with one set of American Hammer x 15 IC
Jailbreak back to COT. One more set of American Hammer x 15 IC.
COT
Curveball took us out.