Mosey, Jump, Hold, Run

AO: Lightning Rod

QIC: Steamy Nix

PAX: Goon, Slash, Free Lunch, Herbie,

Conditions

62 degrees and no sun

Warm up

• 25xIC SSH
• 12xIC Don Quixotes
• 10xIC 3rd Grade
• 10xIC Daisy Pickers
• 10XIC (each leg) Dolly Partons

The Thang

• Part 1
• mosey around building to west side of school
• One set of 15 box jumps followed by 15 Merkins
• Wall sit for 20 seconds, followed by 20 HC halos, 10 sec hold, 12 cherry pickers, 10 sec hold, 10 Moroccan night clubs.
• Repeat 2 whole shabange 2 more times.
• Part 2
• mosey to track
• Complete each exercise as a group but OYO to failure while one member runs 400 meters. When the member is done, swtich to the next exercise
  • Squats
  • Ankle touch planks
  • Lunges
  • Repeat the above 3, then
  • Big Boys
  • Merkins
  • Penguins

COT

Today I looked for feedback on how to run a beatdown. Slash and Free Lunch emphasized that it is an art form that takes practice. They had some tips about flow and providing exercises that both the aspiring and super-fit can be challenged in.

I then ended in a prayer of thanksgiving and aid for the men there.