AO: Shadow
QiC: Wreck-It Ralph
Pax Count: 11
Pax List: Big Apple, Chaingang, HVAC, Mossad, Potter, Radar, Ricochet, Scout, Suds, Wreck-It Ralph
FNG Count: 0
Downrange: Cross Stitch (Shadow)
The PAX were excited for a Green Bean beatdown, complete with gratuitous corrections of form. Wreck-it Ralph looked at his watch to see 7:00, but no Green Bean. In service of starting on time, he started the…
Warm up:
- SSH 15x ic
- Windmill 15x ic
- Newton’s Cradle 15x ic
- Imperial Walker 15x ic
- Mountain Climbers 15x ic
Rinse and Repeat
The Thang:
Mosey to the cul de sac.
Run up the hill to each of the 8 semi-equally spaced no parking signs and do 1 Merkin, 2 Merkins… up to 8
Run down the no parking sign hill and do 1 hand release Merkin, 2 hand release Merkins… up to 8
Backwards run up the hill and do 1 Advanced Boat Canoe, 2 ABC… up to 8
Mosey to the side parking lot and bear crawl across.
Mosey down the DNC hill and run up the trail.
At the top, do Rocky Balboa until the 30 minute mark and time for the second half Q, Chain Gang to graciously take over the emergency duties.
Mosey to Nature Center trail for Elevens at the benches
- Dips
- Box Jumps
Mosey to COT for relays (three groups)
- each team member individually takes a turn running the nature trail up to the top of DNC
- while one team member runs the trail, the other pax execute the following:
– 5x Burpees– 10x Turkish Gettups– 15x Big Boy Situps– 20x Side Straddle Hops– rinse and repeat as necessary– 10x Monkey Humpers IC
Mosey back to benches trail
– 10x Toyotas
Mosey back to COT, bear crawling up the stairs
– 15x Monkey Humpers IC
CoT:
HVAC took us out in prayer
Naked Man Moleskin:
This isn’t the first, or even second time Green Bean has stood up the PAX. Rumblings for a name change are growing ever louder…