What a great morning to be out in the gloom and a great way to start the week. Temperature was actually pleasant. Good to have OBC back from his vacation trip.
Condition: 68 degrees
The Thang:
Mosey to the parking lot beside the bricks and circle up.
COP:
SSH x25 IC
Keep arms up for this circuit: Little baby arm circles x20 forward and backward, Raise the roof x20, Overhead clap x20 IC
Prisoner squat x20 IC
Mountain Climber x10 IC
Stretching exercises
Line hops for one minute front to back and then side to side
Grab bricks and jog to front corner of Dreher
Five minute AMRAP: 10 merkins, 15 arm flutters, 20 big boy situps (all with bricks)
Jog to flag pole in front of school
Five minute AMRAP: 20 curls for the girls with bricks, 20 tri-cep extensions with bricks, 20 reverse LBCs holding bricks out to side
Jog to wall and everyone starts doing flutter kicks. First person jogs to corner of school and does 20 LBCs, while others remain doing flutter kicks.
As first person completes LBCs, second person jogs to corner of school and does LBCs, while first person jogs across field to trees to do 10 Burpees. Third person moves into pattern when second person completes LBCs
Pax keep moving in a big square, alternating between LBCs and Burpees. When first person gets back to start, starts doing flutter kicks until the remaining pax are done.
With bricks, do calf raises – 20 right leg, 20 left leg, 20 both legs
Jog to patio with bricks.
Due to time, only do three minute AMRAP: 10 dips, 10 step ups (each leg), 10 incline merkins
Put up bricks and jog back to COT with Brickpile guys.
Solid work by all