When: 7/25/18
QIC: Pinto
The Pax: Moped (respect), Spam (respect), Little Tony, Fender, Ice-T, Yogi, Bobby B, Dizzy, King Pin (respect), Thriller, Landon Barns (FNG), Thunderbird, Milton, Thread Count, Squib, Belding, Pinto (QIC)
Conditions: 74 degrees F, real feel 84. Humidity, yes. Gray clouds in the distance.
Disclaimer
Warm-Up
Big Arm Circles:
-Forward x 10 4CT IC
-Backward x 10 4CT IC
Imperial Walkers x 15 4CT IC
Merkins x 20 4CT IC
SSH x 20 4CT IC
Low slow Squats x 15 4CT IC
The thang
Mosey to Ebenezer Baptist Gate. Bear crawl under gate to first speed bump. Short mosey to south parking lot of church.
4 Corner of parking lot (Round 1)
1st corner merkins (x2).
Run to 2nd corner.
Side shuffle to 3rd corner.
Run to 4th corner.
Side shuffle to 1st corner.
Repeat 4 corner laps, adding 2 reps to each corner until 10 reps each.
4 Corners of parking lot (Round 2)
1st corner mountain climbers (x2 each leg).
Run to 2nd corner with burpie at mid point.
Backwards run to 3rd corner.
Run to 4th corner with burpie at mid point.
Backwards run to 1st corner.
Repeat 4 corner laps, adding 2 reps to each corner until 10 reps each.
Curb your enthusiasm
Tricep walk – Spread out around parking lot planters. Hands on curb in “dip” position. Hold position whilest “walking” on hands and heals for one full lap of planter. (There was more curb work planned but time was running short)
Short mosey back to speed bump. Bear crawl Back to the gate. Mosey to scrooge parking lot.
COT
BOM: Ice-t
Moleskin:
