THE SCENE:
54 and slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC
Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.
THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1. All other groups do the exercise at the cones, alternating between the exercises. When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat. All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.
- Station 1 (at new retaining wall on the trail)
- Box Jumps & Dips
- Station 2 (front parking lot)
- Dry Docks &
- Station 3 (side parking lot)
- Wide Merkins &
- Station 4 (Top parking lot)
MARY
COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!