9 pax posted at GOAT and got 2019 started right. Work was done.
Conditions: Upper 60’s; Humid; Not raining, but the ground was wet.
COP
Circle up; get blocks; get blocks over to the driveway at the middle school at the intersection with Hwy 176 (in the light); circle back up.
10 Burpees (OYO)
15 SSH (IC)
15 TTT (IC)
20 Big Boys (OYO)
15 Little Arm Circles (IC); Reverse; 15 Little Arm Circles (IC)
15 Plankjacks (IC)
15 Merkins (IC)
20 Big Boys (OYO)
The Thang
Move blocks off the driveway; form up; mosey across Hwy 176 into Portrait Hill and head to the amphitheater. Form back up at the bottom of the seating. There are three rows of seating at the amphitheater. Series of the three exercises:
-10 Step Ups, each leg (for a total of 20) (OYO) (x 3, 1 set per row, starting at the bottom row and moving up);
-10 dips, brief rest, 10 more dips) (for a total of 20) (OYO) (x 3, 1 set per row, starting at the top row and moving down);
-At the bottom, 10 Burpees (OYO);
-10 incline merkins, brief rest, 10 more incline merkins (for a total of 20) (OYO) (x 3, 1 set per row, starting at the bottom row and moving up); and
-At the top, 20 Big Boys (OYO);
Recover and mosey to the parking lot in front of clubhouse/pool and move to the right, going towards the mailboxes; form back up.
Relay/Suicides: Beginning at where we are standing, do 1 plankjack, relay to the middle island (about 40 yds away), do 3 plankjacks, return to origin, run to the far portion of the parking lots (where it meets the driveway leading to the newest construction in the subdivision, about 90-100 yds away, do 5 plankjacks, and return to origin. Rinse and repeat, same exercise, this time the counts are 2-4-6. Recover.
Walk/mosey back to the blocks at the middle school.
Blocks:
20 Curls (OYO);
20 Rows (OYO);
20 Overheads (OYO);
20 Benches (OYO); and
Ring of Fire (5 Overheads).
Rinse and repeat. Recover.
Move blocks back to block pile at Spring Hill. Move back to shovel flag.
Mary
15 Flutterkicks (IC);
15 LBCs (IC); and
15 Hello Dollys (IC).
Recover.
COT/Announcements/Prayer
-Don’t forget about run groups. Stagger tomorrow at Ballentine Elementary School. 0530.
-F3LMRucking is back and very much in action. Follow this AO on Twitter and ruck up.
-New year/clean slate. Select your goals and get to work, incrementally and consistently. Make it happen.