My 20th Q

36 degrees with a damp field as 10 PAX tried some new stuff as Gutterball celebrated his 20th Q.

DISCLAIMER

PRAYER

COP

• Chinooks IC x 15 • LBAC IC x10 forward and reverse • SSH IC x20 • Imperial walkers IC x10 • Hillbilly walkers IC x10 • Through the tunnel IC x10 • WMH 10 count each side • Sumo stretch 10 count

and to celebrate the 20th Q…

• Slaughter starter

THE THANG

Mosey to the goal line of the north end zone.  Cones were set at the goal line, 5 yard-line, and 50 yard-line.  PAX formed pairs and completed a 3 minute set of the following exercises.  One pax would run to the 50 and back while the other did AMRAPs of the exercise.  Keep switching until the 3 minutes were complete (probably 4-5 rotations per set).

• Small bear crawl (with your six down) to the 5 yd-line and reverse bear crawl back to the goal • Reverse burpees (squat, roll back onto your six, use momentum to crunch your legs in and roll back – try to stand up without using your hands.  Jump at top) • Merkin with shoulder taps • Squat jumps • Block curls • Carolina Dry Docks • Ski jumps over block • Lateral uneven merkin (let’s call it a Lurkin – left hand on the block, right hand on the ground, do a merkin, then slide over so opposite hand is on block and ground, do a merkin) • One legged jump on block (jump and land on the block with the same leg, switch half way) • Heels to heaven

Of note, Honeysuckle put in 6 miles during this time.

MARY

Ain’t nobody got time for that

CIRCLE OF TRUST

PRAYER

MOLESKIN

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ANNOUNCEMENTS

FiA and F3 together this Saturday at Ironhorse.  2.0s welcome.