A cast of 12 pax from both Roost and Speedtrap welcomed the cool fall temps this morning at CHS. It’s always great to welcome our brothers from across the tracks. Would be nice to have these things better attended because the pax not attendance need this just as much as those there. On to what went down.
Conditions: Upper 40s, FINALLY!
Tha Thang:
1/4 lap around the track and exit by tennis courts. Head down between school and stadium and circle up at parking lot corner.
SSH (IC) x 15
Windmill (IC) x 15
LAC (IC) x 10 fwd x10 back
Head to center of parking lot for 4 corners
5 burpee, run to corner 1, 10 merkins, return to center
5 burpees, run to corner 2, 10, merkins, 20 plank jacks, return to center
5 burpees, run to corner 2, 10, merkins, 20 plank jacks, 30 LBCs, return to center
5 burpees, run to corner 2, 10, merkins, 20 plank jacks, 30 LBCs, 40 Monkey Humpers, return to center
5 burpees, run to corner 2, 10, merkins, 20 plank jacks, 30 LBCs, return to center
5 burpees, run to corner 2, 10, merkins, 20 plank jacks, return to center
5 burpee, run to corner 1, 10 merkins, return to center
Head to parking lot islands and line up facing down parking lot row. Bear crawl to first parking lot line, 1 merkin. Bear crawl to next parking lot line, 2 merkins. Continue to 10.
Reverse direction and lunge walk to next parking lot line, 1 squat. Lunge walk to next parking lot line, 2 squats. Continue to 10
Head around to lower front corner of school for partner wall sit relays
Partner 1 wall sits, Partner 2 runs up to 2nd light post and then back. Flip flop. R&R x3
Head up to amphitheater. 10 dips on bottom step, 10 step ups, run up steps and over to rails for 10 pull ups and back down to bottom. R&R x3.
Head back around to track for ab relays. Split into 3 groups. Group 1 stays at start and does LBCs. Groups 2 and 3 run halfway around the track. Group 2 stops and starts flutter kicks while group 3 continues back to start. Groups continue switching until 2 laps are complete.
Freedom Twists (IC) x 30
Announcements and Prayers
Need Qs for next week
BOM