AO: The Pulpit
QiC: Spike
Pax Count: 12
Pax List: Beetle, Credit, Ginger Bear, Grahambo, Jaws, Johnny Football, Lion King, Pickle, Purple Cow, Reggie, Spike
FNG Count: 0
Downrange: Deputy
Warm up: 12 each all in cadence:
SSH
Imperial Walker
Merkins
Weed Picker
Don Quixote
The Thang:
Mosey 1 mile to Morris Brandon, stopping twice on the way for 20 mountain climbers in cadence
3 rounds of stair climbs with hands overhead, run to field
Bear crawl half way
20 Big Boy SitUps
Lunge walk rest of way
15 J-Lo’s
Bear crawl half way
Lunge walk rest of way
Run to wall for 11’s with step ups and derkins
Groups of 3 with stair climbs setting the pace, dips, and wall sits, Groups rotate
Run one mile back to Pulpit, stopping for LBC’s and Stone Mountain Pushups halfway