8 PAX put in some good work this morning. We welcomed Beacon to the group this morning. He traveled all the way from Elgin to join us. I hope he will be back.
Conditions: unusually good
The Thang:
Warm-up
– SSH x25 IC
– Stretch the legs one across the other
– 25 Merkins OYO
– 15 Big Boys OYO
– Stretch them legs
– Arm Circles x25 IC
– Got the other way
– OHC x25 IC
– Raise the Roof x40 IC
Grab some blocks and mosey to the football field
5 minute AMRAP
– Overhead Press x10
– Mosey 20 yards
– Big Boys x20
– Mosey 20 yards back the way you came
– Curls for the Girls x20
10 minute AMRAP
– Merkins x20
– 15 Lunges out
– 15 Lunges back
– Carolina Dry Docks x20
– LBC x20
Put up the blocks and mosey to Hollywood Squares.
Merkin ladder on the squares with a little something extra.
– 1 Decline Merkin with your feet on a corner of a square
– Walk on your hands 90 degrees keeping your feet on the square
– 2 Decline Merkins
– Walk back on your hands 90 degrees
– Repeat up to 5 Merkins
Dips x25 OYO
Step-ups x10 each log OYO
Reverse the Merkin ladder from 5-1
Dips x25 OYO
Done!
COT with Brickpile
BOM – Ball Boy
Devo – Sled. Well said!
Annoucements:
– Mission @ Pine Island this Friday.
– Palmetto Place lunch Thursday at Nathans Deli
Welcome Beacon!