AO: Shadow
QiC: GreenBean
Pax Count: 2
Pax List: GreenBean, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:SSH IC x 15, MC’s IC x 15, Low-Slow Squats IC x 15, Merkins IC x 15, IW’s IC x 15. Follow me around School. Rinse and repeat warm up.
The Thang: Mosey over to steps leading down to track for an old school rendition of Jacob’s Ladder 7 Burpess at far end (up steps towards tennis courts), 1 LBC at near end. 5 merkins in the middle each time.
Mary: around flag pole: Freddy Mercuries IC x 30, 6 inches IC x 30, Big Boy Sit ups IC x 30. A larger PAX may have abandoned ship. Solid work WIR!
Mosey to football field for sprints- along short distance of field- at far end: 5 plank jacks, sprint back, 5 8 count BBs, sprint, 5 military merkins, sprint.
Next up: 4 corners: Corner 1: 10 merkins, Corner 2: 20 Mason Twist, Corner 3: 30 squats, Corner 4: 40 LBCs. Sprint long sides, bear crawl short sides.
Mosey up steps to finish with calf raises- various, tiho, hoti. WIR informed me those are bad for your planter fascia!