11 posted at Hammer today and battled some hills, burpees, merkins, squats, pull-ups, and numerous ab exercises. The suck factor was elevated immediately in this one – since we made use of the fact that Satchel Ford Elementary sits on top of a nice ridge that drops off on both sides. Fun.
Conditions: 62 and perfect
The Thang
Ridge Run
COT: 15 Merkins, 10 Squats, 5 Burpees
Run to bottom of Briarfield Hill: 15 Merkins, 10 Squats, 5 Burpees – run back up the Ridge, do COT Circuit
Run to bottom of Landrum Hill: 15 Merkins, 10 Squats, 5 Burpees – run back up the Ridge, do COT Circuit
X2 (totaled 8 Circuits, 1.5mi, 40 Burpees, 80 Squats, 120 merkins)
BB Sit-ups for the 6
Partner Pull-ups/Abs
5 Pull-ups, 10 Knee Hug Sit-ups x5
Basketball court
Lateral Shift Merkins 8 IC / 10 Leg Climb Sit-ups (5 R/L)
Stagger hand Merkins 8 IC R, 8 IC L / 10 Leg Climb Sit-ups (5 R/L)
Marine Merkins 8 IC / 10 Leg Climb Sit-ups (5 R/L)
Wide Arm Merkins 8 IC / 10 Leg Climb Sit-ups (5 R/L)
Perfect Merkins 8 IC / 10 Leg Climb Sit-ups (5 R/L)
Iron Rosalita 20 oyo
Iron Hello Dolly 20 oyo
Manafort Twist (too soon?) 30 IC
Back to COT
BOM: Splinter
Announcements:
- BATTLE Saturday, 7 am at AC Flora – Ronda/Cesspool on the Q
- Submit Mac n Cheese and/or donations to Robber (don’t be fooled by the name, he probably won’t steal them) to help the men of The Mission