11 PAX grabbed the #DRP and washed it down with an #Extra15 at #Legion this morning for a #Legion assault on Hampton Hill. Unfortunately for some, we all showed up for a boot camp and a run group broke out… whoops, #GotBetter, #NoDoubt…
Conditions: Blessed
The Thang:
https://www.strava.com/routes/3670451
30 SSH (IC 2Ct.)
Mosey down Munsen Spring to Woodlawn Ave.
20 Little Arm Circles (IC 2Ct.)
20 Raise the Roofs (IC 2Ct.)
20 Little Arm Circles Reverse (IC 2Ct.)
10 Dive-Bomber Merkins (IC 2Ct.) – Mumblechatter– something about a view, your welcome.
20 Little Arm Circles (IC 2Ct.)
20 Raise the Roofs (IC 2Ct.)
20 Little Arm Circles Reverse (IC 2Ct.)
20 Dive-Bomber Merkins (OYO, won’t do that again)
Mosey down Munsen Spring to Garners Ferry, go right
Garners Ferry to Hampton Hill, circle up
The Assault on Hampton Hill Begins…
1 Burpee
Run to Top of Hill
20 Merkins
Run Back Down
SSH’s for the 6
2 Burpees
Run to Top of Hill
20 Merkins
Run Back Down
SSH’s for the 6
3 Burpees
Run to Top of Hill
20 BB Sit Ups
Run Back Down
Squats for the 6
4 Burpees
Run to Top of Hill
20 BB Sit Ups
Run Back Down
Squats for the 6
5 Burpees
Run to Top of Hill
20 Flutter Kicks
Run Back Down
Squats for the 6
6 Burpees
Run to Top of Hill
20 Flutter Kicks
Run Back Down
Squats for the 6
7 Burpees
Run to Top of Hill
20 Merkins
Run Back Down
SSH’s for the 6
Mosey back up #MOM, Gather at the Light Squats for the 6
Mosey back to AO, SSH’s for the 6
Wall Sit for 2 min. – #DONE
3.5 Miles and 500′ of Elevation
Strong work by the PAX this morning. We left a little bit of redemption at the Hill, the goal was 10 trips, Hampton won this round… we’ll be back.
Announcements:
- Thanksgiving Convergence at #Brickpile 6 am and 7 am… #DoubleDown
- Friday after Thanksgiving = F3 Dads!
- No workouts Christmas Day, Christmas Eve and Day After – business as usual.
- #Stumble P200 slots filling up quick, get your HC’s and cash in hand ASAP!
COT
BOM – Co-Pay