Stairs are so much fun to work with as a QIC. Here’s hoping the SnakePit crew had as much fun as I did this AM. It was a bona fide teeth kicker.
Great seeing bootcamp rookie & hoops vet Prancer get after it this morning. Keep coming, Sir.
Here’s what we did:
Conditions: Low 40s, windy
The Thang:
Disclaimer
BOM
Warm up mosey around track
COP
Plank Jacks x 10 IC
Hold plank
Merkins x 10 IC
Hold plank
Mt Climbers x 10 IC
High plank x 1 min
Flutter kicks x 10 IC
Merkins x 10 OMC
Follow me to stairs closest to pull up bars
AMRAP #1
Run up stairs, burpees x 5
Run down, pull ups x 5
6 minutes
Follow me to big stairs
AMRAP #2
Run up stairs, donkey kicks x 5
Run down, burpees x 5
6 minutes
Follow me to 3rd set of stairs
AMRAP #3
Run up, squat jumps x 5
Run down, burpees x 5
6 min
Follow me to 4th set of stairs
AMRAP #4
Run up, plank jack merkins x 5
Run down, burpees x 5
6 min
Jailbreak back to the flag
COT & BOM
Devo: 2 Peter 3:8-9
Prayer Requests:
-Wells family
-Juice’s FIL
-Judah
Announcements:
-SnakePit converges at The Stand this Thursday
-Jam & Juice are looking for volunteers for the Dam to Dam Relay.
-2/2: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com
-3/2: 5-Year Anniv Convergence. Preblast: https://www.f3midlands.com/lexington-sc/f3-lexington-5-year-anniversary
-3/16: Lexington Race Against Hunger
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019