Weather: 75° and 1000% humidity
Intro, disclaimer, prayer
Mosey to the top of Cemetery Hill for COP
SSH x 10 IC
TTT x 10 IC
LBAC x 10 IC f
OH Claps x 10 IC
LBAC x 10 IC r
Run down to the first light to start EMOM (every minute on the minute). Each EMOM set, we run up or down the hill and with the remaining time complete the designated exercises. One minute to get up/down the hill and complete the exercises. At the start of the next minute, we take off again.
Run up to the top, Squats x 10, run back down to the light, squats x 10, run back up, squats x 10, run back down, squats x 10, run back up, squats x 10.
Same as round 1, except add in Calf Raises x 10
Same as round 2, except add Lunges x 5
Drop the lunges
And then we broke off the standard up and down because some pax were trying to get a head start up the hill to cheat the EMOM system. Q was having none of that, so we ran random ways and distances the rest of the time, which included some lengthy runs with just enough time to get the exercises in and no break.
Drop the calf raises, and at some point during this round the pax were thirsty so we made a trip to the water fountains and hydrated some.
Back to the bottom of Cemetery Hill, run up and stop at each light and complete Strict Squats x 10.
Mosey back to the flag for some Mary
LBCs x 20 IC
Flutter Kicks x 20 IC
BBSU x 20 IC (three count up, one count down)
Hello Dollies x 20 IC
Plank x 60 seconds
Normal start time for July 4th posting at Crypt
Ryan Rawl July 4th event downtown
Crypt gathering on 7/14
Stomp the Swamp next month
Continued prayers for Baconator as he recovers
Prayers for TW
Prayers for Shandi’s dad
Continued prayers for Blindside and his family
Devo given by Thumbs Up