• When: 09/20/14
  • QIC: Bullpen
  • The PAX: Quisenberry, Waptner, Breakfast Club, Shag, Candy Stripe, Thumbs Up, Bullpen


Gimme the lefty!

The Thang

Disclaimer and prayer

Mosey around the parking lot to grassy area

COP

  • SSH X 20 IC
  • Imperial Walkers X 20 IC
  • Through the Tunnel X 20 IC
  • Little Baby Arm Circles X 20 IC (10 forward/10 backward)
  • Merkins X 10 IC
  • LBC X 20 IC

Mosey to the sign in front of the school

Figure 8

Starting in front of the school sign, the PAX will run making a figure 8 by going up to the top of the parking lot, back down to the front of the school, go around the loop that goes in front of the school.  At the top of the parking lot, the PAX do 20 BBSU, at the front door of the school, 20 flutter kicks.  Where the figure 8 intersects at the school sign, the PAX did burpees.  Starting with 8 and counting down by 1 after each full lap, this added up to 72 burpees.

  • 8 burpees, run to top of parking lot, 20 BBSU, run down to school sign, 8 burpees, run to front door of school, 20 flutter kicks, run to school sign
  • 7 burpees, run to top of parking lot, 20 BBSU, run down to school sign, 7 burpees, run to front door of school, 20 flutter kicks, run to school sign
  • and so on down to 1 burpee

When complete, the PAX did 160 BBSU, 160 flutter kicks, and 72 burpees

Mosey to small brick wall

Wall Excercises

  • Dips X 30 sec AMRAP
  • Incline Merkins X 30 sec AMRAP
  • Step Ups X 30 sec AMRAP
  • Elevated Crunches X 30 sec AMRAP
  • Decline Merkins X 30 AMRAP
  • Dips X 30 sec AMRAP

Mosey back to front of school

Count-o-rama, Name-o-rama, BOM

Announcements:

  • Mud Run 10/4
  • GoRuck 11/21
  • Stride location change W/F to Lex Cty Magistrate parking lot

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