ABC Vol 1

Perfect 63 degree morning for 23 PAX to put in some work. Crew 458 was already on-site rucking it up.
DISCLAIMER
PRAYER
COP
Mosey to King Commons Park

TTT – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Slaughter Starter – 20 burpees OYO
THE THANG

Descending from the road just in front of the JC public library down to King Commons, there exists a pristine hillside with 7 levels just begging to be part of a Q. Game on. Simple as ABC….Abs, Burpees, Cardio. Starting from the bottom, perform 5 burpees, and then run back to the starting point for the first set of abs. Next round has 5 burpees at the start, then move to the first level for 5 more burpees, and then return to the starting point for the 2nd round of abs. Rinse and repeat (basic ladder format) all the way up the hill which consisted of a total of 8 levels. 8 levels = 180 burpees…..but the burpee train made a visit in the first 15min so that added to the total. QIC was very clear that the burpee train was in addition to the Q and would not “count” toward the ladder totals. If all 8 rounds were completed plus the slaughter starter, that is 200 burpees plus the train.

• LBC – 10
• American Hammer – 10 (R+L=1)
• BBSU – 10
• Flutter Kick – 10 (R+L=1)
• Mountain Climber – 10 (R+L=1)
• Heels to Heaven – 10
• Imperial Walker – 10 (R+L=1)
• Plank Taps – 10 (R+L=1)

MARY
The PAX made it back with 7 minutes to spare. QIC went around the circle at random to select one of the PAX to lead Mary. 1 min each of James Bond, elevator squats, motivator from 4, and box cutters. DONE!
CIRCLE OF TRUST
PRAYER