8 pax, including 2 FNGs, slept in a little bit, but managed to leave the fartsack for a nice 6:15 holiday start. Don’t let the late start fool you, work was done to celebrate Labor Day.
Conditions: A cool, wonderful feeling 60 degrees
Disclaimer
COP
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Through the Tunnel x 15 IC
Grab a couple bricks, back to the circle: 15 overhead armclaps IC, keep your arms up, 15 raise the roofs.
Now lets mosey with the bricks. Raise bricks overhead and run up the big hill on S. Kings Grant Dr. Stop at the stop sign:
- 10 merkins
- 15 squats
- 20 LBCs
Continue mosey down SKG dr, stopping at each road on the left, repeat above sequence. Continue this to Retreat Ln. Now head down Retreat to the top of the hill and partner up.
One partner do a brick exercise AMRAP while other partner runs down the hill, do 15 Iron Crosses at the bottom, then run back up. Flapjack.
Brick exercises:
- Curls
- Overhead Press
- Tricep Extensions
Time to head back to the clubhouse. Stop at each intersection, repeating 10 merkins, 15 squats, 20 LBCs. Return down Tombee.
10 stops total = 100 merkins, 150 squats, 200 LBCs
Back at the clubhouse, 15 overhead armclaps IC, 15 raise the roof IC
Finish strong with 10 burpees OYO.
Greeat work by all! Running with bricks is always a #crowdpleaser. Welcome to FNGs Allie and Gomer. Allie (Bryan Caskey) is McBeal’s law partner, haha get it, Allie and McBeal. Gomer (Dan Hankis sorry if spelled wrong!) is living in Tennessee visiting Backstop for the weekend. He’s currently in the Army, was a Navy Corpsman working with Marines, and spent time in Coast Guard.