7 hard-chargers got familiar with Knox Hill at Arnies Army. Here is their story:
0500
TC, Lego and YHC met The Standard for ~3 miles
0530
WARM-A-RAMA:
Lap around parking lot with dynamic warm-up
SSH x 25 IC
IST x 10 IC
Long snapper x 10 IC
THE THANG:
Run to Schneider’s house
Mericans x 43 OYO
Run to base of Knox Hill
Hill suicides stopping at each street
Burpees x 10 OYO at each turn, including the start
Mosey to the hilly tee box
Bear crawl up
Mericans x 10 OYO at top/WWII situps x 10 OYO at bottom
Repeato
Crawl bear up
Mericans x 10 OYO at top/WWII situps x 10 OYO at bottom
Run to the bridge
People's chair
Air press x 10 IC
Over and back x 5 OYO
Run to Schneider's House
Mericans x 43 OYO
Run back to the AO and get a lap around the parking lot
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Mobility minute
Burpees x 10 OYO
Recover recover
COT – YHC was warbaby and took us out
NMS:
- Heal up Lego…need you back in the gloom pushing the pax
- First trip to Knox Hill for the Army…it was worth it
- Crawl bears were a real treat…my 2.0 in 4th grade did them at a lacrosse speed & agility clinic this weekend and they were a real crowd pleaser for the boys so YHC thought that surely the F3 pax needed them in their lives
- ~2.35 miles, 70 burpees and over 100 mericans…Schneider would have loved it! (Actually he would have mumblechattered all morning about how much running their was…miss you brother)
- Rico lookin' like a runner again…strong
- Glad to have Hoodie back in the gloom lookin' all purty
- Tuffy loved every burpee even asked for more during MARY
- TC should have worn gloves…get this hood under control Roadie!
- Did BC and Anchovy actually do a merkin or two? Naw must have been seeing things.
- Thanks for the opportunity to Q Tuffy. This one was for Auto who loves hills, burpees and is conveniently DR. Thanks to the pax for the constant encouragement and motivation. If you liked this morning and are looking for more, plan on coming to Birkdale Landing on Tuesday mornings in April. Until the next time…
Don Ho