A Little MOUNTAIN can DO

TIME:  0600
TEMP:  45F
DISCLAIMER

BURPEE TRAIN!!!

PRAYER

COP

SSHx45IC   Liked doing SSH on a giant wet sponge.
SQUATSx20IC  (3 count hold)
LUNGE JUMPS x20 (single count) oyo
CALF RAISES x20IC
MERKINS x10IC
MOUNTAIN CLIMBERS x20IC tore up the ground.  Moved to side walk for remainder of warm up
CAROLINA DRYDOCKS x10IC
SHOULDER BURNER

• LBAC x15IC
• OVERHEAD CLAP x10IC
• OVERHEAD PRESS x10IC
• OVERHEAD CLAP x10IC
• LBAC x15IC  (IN REVERSE)  Planned to do sets of 20 but figured the Burpee Train

THE THANG

SITE 1 (Pair Up!)

FIREMAN’S CARRY

• 2 Laps across the width of the field
• Partners switch each half lap

WHEEL BARROW (planned on two sets but it was a long train)

• Wheel Barrow – traditional exercise to the middle of the field
• Wheel Barrow Dumper – Partner 2 raise legs above his head so Partner 1 in a hand stand for the second half

SITE 2 (Amphitheatre)

DONKEY KICKS x10 (4 Count Exercise)  first set in cadence
DERKINS x10 (Single Count) Decline Merkins
ELEVATED CAROLINA DRYDOCKS x10 (Single Count)

Rinse and Repeat

AB BREAK

• LBC x20IC
• HEELS TO HEAVEN x20IC
• SIDE CRUNCHES x20IC (Right and Left)
• BIG BOY SITUPS x10IC YHC wore out.  I need to work on my abs.

YHC requested two volunteers.  Only two stood up (Chum and Beaker).  Everyone else paid a 5 burpee penalty. The two volunteers carried the flags to the next destination.  All other PAX line up behind them.

SITE 3 (Kings Commons)

CRAWL BEAR UP – After first man made it to the top, all PAX stopped and returned to the bottom.  DOC OCK proved himself a little more manly than the rest.

BEAR CRAWL DOWN

AB BREAK

• LBC x20IC
• HEELS TO HEAVEN x20IC
• SIDE CRUNCHES x20IC (Right and Left)
• OK, I skipped the BBSU. SHAME is my name.

CRAWL BEAR UP – SWINGLINE proved that height doesn’t matter when your on top.

BEAR CRAWL DOWN

SITE 4 (Tombstone Hill)

Backwards Lunge down the HILL.  Intended to sprint up but we ran out of time.

CIRCLE OF TRUST
PRAYER

ANNOUNCEMENTS
Sign up for the GOMR