Kicked It Old School


 

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