Seven pax join for a combined Q for a trip around the world, or school at least. The goal was to somewhat stay together and keep everyone active.
The Thang:
Disclaimer
Depart parking lot in a group slow mosey headed towards middle school.
Circle up for first COP
- IW x 19 IC
- Windmill x 21 IC
- TTT x 20 IC
Slow mosey to bus loop
- LBC x 19 IC
- Merkins x 15 IC
- Flutter kicks x 20 IC
- Mountain climbers x 19 IC
Slow mosey up drive
- Lunge walk to guardrail
- Backwards lunge walk to intersection
Slow mosey to high school driveway
- Calf raises x 20 IC
- Group sit-ups (interlocked arms) x Q got tired
Slow mosey to front parking lot
- Karaoke to speed bump
- Swap direction karaoke to end of lot
Slow mosey to student parking lot
- Carolina dry-dock x 19 IC
- Russian twists x 20 IC
- Ankle touch squats
Swap Q’s to R2D2
Faster mosey to athletics building for AMRAP instructions
- Start at plaza
- Bear crawl up stairs into
- 20 Merkins at top lot
- Mosey to east end and down stairs
- 20 squats
- Bear crawl down stairs into
- 20 Merkins
- Mosey to plaza
- 20 dips
RR AMRAP for 10 minutes
Mosey to block pile
- Curl press IC x 20 IC
- Chest press x 20 IC
- Set blocks aside
- LBC x 20 IC
- 6 inches, 45, 90 – spread/together
- Heel touch 20 IC
- Oblique crunches x 15 each side (by C3PO)
- Plank and Plank clocks for 4 minutes
COT and BOM
Moleskin:
- Great for YHC to be out for a typical Saturday bootcamp after months of GoRuck training. Thanks for letting me co-Q. That’s right, you didn’t have a choice as I signed up. I’ll be back.
Announcements:
- BIRCH Christmas Party is Thursday, 12/11
- New intensity workout “Devil’s Mile” begins 12/08/14 at Foxhole