THE SCENE
72 and foggy with rain at the end
Welcome & Disclaimer
THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)
Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.
Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3
Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3
Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3
Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3
Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees
Repeat x2
Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC
COT
Number off and Name-O-Rama
BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”
MOLESKIN
The PAX came out and worked hard this morning. We were greeted by a nice fog and departed in a steady downpour. It was a good morning!