8/28/17: 64 degrees, limited humidity, 29 men for a little hill work this AM. Flag planted at the gate. One FNG. Forgot my cape and boxing gloves. We are off to the ball field parking lot for a warm up.
Warm Up
- GMs x 10 (you’re welcome Nature Boy)
- SSHs x 52
- Jog over to the top of the grass hill under the power lines
- 5 Burpees, OYO
- Mosey to the bottom of the hill
Thang 1
- Run to the top of the hill
- Merkins, AMRAP
- Jump Squats, AMRAP
- Wide Grip Merkin, AMRAP
- Star Jump, AMRAP
- Diamond Merkins, AMRAP
- Burpees x10
- Mosey to the bottom of the hill
- American Hammers x 30 in cadence
- LBCs x 30 in cadence
- DCs x 30 in cadence
- Crunchy Frogs x 10
Thang 2
- Bear Crawl up the the hill as far as you can go, run the rest of the way
- Merkins x 25
- Jump Squats, AMRAP
- Wide Grip Merkin x 25
- Star Jump, AMRAP
- Diamond Merkins X 25
- Burpees x 7
- Mosey to the bottom of the hill
- American Hammers x 25 in cadence
- LBCs x 25 in cadence
- DCs x 25 in cadence
- Crunchy Frogs x 10
Thang 3
- Run to the top of the hill
- Merkins x 20
- Jump Squats, AMRAP
- Wide Grip Merkin x 20
- Star Jump, AMRAP
- Diamond Merkins X 20
- Burpees x 5
- Mosey to the bottom of the hill
- American Hammers x 20 in cadence
- LBCs x 20 in cadence
- Box Cutters x 20 in cadence
- Crunchy Frogs x 10 in cadence
Thang 4
- Jog over to the pick-nick shelter
- Dips x 20
- Step Ups X 20 in cadence
- Burpees x 5
- Jog back to the parking lot
COT
- Announcements: New AO Wolverine starting 9/18 at Davis Drive Park, Labor Day convergence at Bond, 9/11 Stair Climb at Carter Finley (be there at 5:30…gate 4), Kryptonite is normal tempo that same day and needs a Q, see Pet Sounds about Smith Mountain Lake week-end
- Welcome new FNG, Minwax
- Prayers/Praises: Texas, Chinese Downhill’s mission with college students
- Mississippi took us out
Thanks all for making it out. It was a honor to lead.
Yo, Biner. No cape, no gloves. That OK. Great set dude.