13 PAX and 1 FNG chose to do the harder thing this morning. Although Halloween was a month ago, RAs Ghost seemed to linger as his guest Q inspired YHCs full body beatdown.
Weather: Perfect 40 degrees and warming up quickly
The Thang:
Quick mosey around the field with high knees and butt kicks at the picnic tables
COP
SSH x 20 IC
Through the tunnel x 10 IC
LBAC forward x 20 IC
LBAC reverse x 20 IC
Overhead claps x 20 IC
Mercans x 20 OYO
Russian twists x 15 IC
Partner Pullups split up however needed – 75 total or whenever you can’t do more than 3 assisted. Plank until all PAX finished.
Mosey to cones
Set 1
30 x Mercans
30 x Flutter Kicks
30 x Squats
Run Hill, suicide cones, run Hill, Plank to finish
30 second recover
25 x Mercans
25 x Flutter Kicks
25 x Squats
Run Hill, suicide cones, run hill, plank to finish
30 second recover
20 x Mercans
20 x Fluter Kicks
20 x Squats
Run hill, suicide cones, run hill, plank to finish
Set 2
30 x Carolina Dry Docks
30 x B ups
30 x Lunges (R+L=1)
Run hill, suicide cones, run hill, 6 in to finish
30 sec recover
20 x Carolina Dry Docks
20 x B ups
20 x Lunges (R+L=1)
Run hill, suicide cones, run hill 6 in to finish
30 sec recover
15 x Carolina Dry Docks
15 x B ups
15 x Lunges (R+L=1)
Run hill, suicide cones, run hill, 6 in to finish
Set 3
5 x Dive Bombers
5 x 6 in to B Ups
5 x Monkey Humpers
Run hill, suicide cones, run hill
COT
BOM (Dreamland)
Announcements
F3 Christmas party – check your emails
Check the schedule for Qs for the rest of the month