• When: 
  • QIC: 
  • The PAX: 


#Spur – Cold Morning, Sumter should fix that

Conditions: High 20s, clear, slight breeze… real chilly

The Thang:
YHC wanted to try to work on stretching out the Pax legs and biceps today so we could push ourselves to #GetBetter. We started with a quick mosey around the AO, grabbed some bricks halfway through, ran the rest of the way around the AO with a quick jaunt up the Sumter Street hill and back to the shovel flag area.

Pax circled up and completed 25 Merkins (OYO) 25 Side Straddle Hops (4 count, in cadence) 25 Big Boy Sit Ups (OYO) and 10 count of Through the Tunnel (to loosen up YHC’s back).

Brick work Round 1:
1 pax ran to the top of the stairs by Blatt, completed 5 merkins and ran to the bottom and completed 15 dips on the bike rack. While that pax was running/merkins/dips other pax were completing AMRAP Curls and Squat Presses (both with bricks). Rotate until all pax had run and completed 15 dips. Rinse and repeat for 3 complete rotations.
Round 2:
1 pax ran to the top of the stairs by Blatt and ran to the bottom and completed 20 box jumps on the brick wall. While that pax was running/box jumping other pax were completing AMRAP front and lateral raises (with bricks) and flutterkicks. Rotate until all pax had run and completed 20 box jumps. Rinse and repeat for 3 complete rotations.
Pax moseyed around the AO and returned the bricks. Mosey to the Pull-up bars. Pax set a goal of 5 or 10 pull ups on first round.
Round 1 – 5 or 10 pull ups
Round 2 – 4 or 8 chin ups
Round 3 – 3 or 6 pull ups
Round 4 – 2 or 4 chin ups
Round 5 – 1 or 2 pull ups
Each of these had a 30-60 second air chair “rest”.
Mosey to the Blatt wall for a final 90 second People’s Chair and 40 second high plank.

COT and BOM: prayer for safety and to bring more men to F3.