AO: Patriot
QiC: Dunder
Pax Count: 5
Pax List: Dunder, Fireballs, GreenBean, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
12 reps of each: Side straddle hops, Cotton picker, Hairy Rockettes, Low slow squats, Low slow merkins, Shoulder taps, over line ski-hops… Mosey to stairs
The Thang:
Every 10 minutes stop what we were doing and do 5 “Perfect form” Burpees. Squat, thrust in good plank position, hold the plank while doing the merkin (no back sagging), pull legs up to low squat, jump up and clap with hands over heads. Good form drives good habits and good habits means less injuries – especially for those of us with more life experience. 🙂
6 rounds of stair climbs and when finished at top of stairs used benches for 11’s step-ups and incline merkins.
Mosey to Brook run front field with track. Partner workout: while partner runs combine to complete 100 merkins, 200 squats, 300 LBCs; 30-60-90 on the six
Mosey back to Stairs for 6 more rounds of stair climbs
Back to COT for Mary: 12 count 30-60-90, Obliques each side and out of time
CoT:
Stone mountain Q this Friday
Green Bean took us out with a prayer
Naked Man Moleskin: