A nice day for a kilo 5k

12 pax showed up in the not-gloomy-at-all Gloom ready to move.

DISCLAIMER

PRAYER

COP

Warmup-

• SSH X10 IC • DQ X10 IC • IW X10 IC • HW X10 IC • LBAC X11 <> IC

THE THANG

Mosey to amphitheatre..

At amphitheatre 10 reps each of

• Dips • Inclines • Jump squats • Freddy Mercury • Burpees

Run to top Tombstone Hill (app .25k), 10 reps each of..

• Mericans • Squats • American hammers • Mounain climbers • Seal jacks

Back to aphitheatre and repeat for 10 rounds = 1,000 reps and 3.1 miles (in theory). A few guys completed 7 but most were around 5 or 6 when time was called.

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

Lots of CSAUP ops. 3rd F at Main St. Thursday.