Warm up
20x SSH IC
20x Mtn Climbers IC
10x ISWs
10x Copperhead Merkins
The Thang
Parking lot Indian run with ~35ish lb dumb bell (leader has dumb bell, pax in back does a burpee and sprints to the front to take dumb bell)
Mosey to track at bleachers
100m lunge walk
100m shuffle left
100m backwards run
100m shuffle right
Split in half
Group A – 400 M Run
Group B – AMRAP hands up merkins
Flip
Group A – 400 M Backwards Run
Group B – holds plank
Flip
Group A – 400 M Halleluiah Run
Group B – AMRAP LBCs
Flip
Group A – 100 M Butt Kickers down, High Knees back
Group B – AMRAP Dips
Flip
Running short on time so gave PAX a choice of continuing or back for MARY … Mary chosen and we took the long way back to launch pad
Group A – 100 M backwards butt kickers, backwards high knees back
Group B – AMRAP Derkins
Flip
Contra Burpees to 9 (increase # of pushups each burpee until you reach 9)
Mary
10 x Reverse Crunches IC
10 x Low Dolly IC
10 x Low Flutter IC
45sec Mason Twist
Reflection
Supplement your faith with a generous provision of moral excellence, and moral excellence with knowledge, and knowledge with self-control, and self-control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone. The more you grow like this, the more productive and useful you will be in your knowledge of our Lord Jesus Christ. But those who fail to develop in this way are shortsighted or blind, forgetting that they have been cleansed from their old sins.”
2 Peter 1:5-9 NLT
Moleskin
– Cutler keeping everyone on their toes and water bottles properly filled
– Everyone left it out there this morning as evidenced by sweat puddles, julius even rucked it … good job men
– A few 2.0’s out there this morning … 5:30 AM during summer vacation, solid
– Good to get back out there after a few weeks DR and a little heckling on if I remembered how to Q