10 PAX enjoyed a few circuits and ladders this crisp AM. There were lots of fartsackers this morning, the weather was perfect so what’s your excuse? We even had a guest, Hot-4-teacher from Lexington. Come back anytime brother.
Conditions: 55 degrees: perfect
The Thang:
Take a lap around the track.
SSH x 25
Squats x 20
Merkins x 15
Mountain Climbers x 20
Find a partner. Each partner completes:
BBS x 25
Iron crosses x 25
Fist bump merkin x 15
For the fist bump merkin: each partner completes one merkin, then fist bumps the other partner with their left hand. Each partner completes another merkin, then fist bumps the other partner with their right hand. That’s one rep.
After each partner has completed all exercises, hold plank while waiting on the #six.
Run to the Queen Street hill.
Squat ladder: Run to the top, 15 squats, run to the bottom, 14 squats; back to the top, 13 squats, all the way down to 5 squats then run back to the bottom and plank. #crowdpleaser
Jacob’s ladder: 5 burpees at the top, 4 at the bottom, decrementing until all burpees are complete and then run back to the bottom.
Flutter-kicks x 50 IC while waiting on the #six.
Run back to the shovelflag, and then run right past it onto the field.
Ab circuit: feet stay off the ground the entire time.
6 inches
In and Outs (knees to chest) x 10 IC
45 degree hold
Flutter-kicks x 10 IC
6 inches
Russian Twist x 20 IC
6 inches
In and Outs x 10 IC
45 degree hold
Flutter-kicks x 10 IC
6 inches
Russian Twist x 20 IC
Endex
BOM led by YHC. Devo led by Beads
Announcements:
- F3 Christmas Party: 12/15/15 at 6:30 at the King’s Grant clubhouse. Be there and bring a dish to share.
- Continued prayers for Rate Hike and his family.
- Sign up for the MGC Long Run. Contact McLovin for a discount code.