I saw a few folks were not going to make it this morning on slack. With it being Friday and extremely hot outside, it made me wonder if it would just be Snax and I. But no, Sprocket and P.I. are there and ready to go. Everyone was instructed to bring a cinder.
Walk with the cinder up to the pull-up bar. Place the block on the ground.
Toy Soldier x 10
Windmill x 10
Monkey Humper x 10
Sun gods (arm circles) forward x 10
Sun gods (arm circles) backward x 10
At the pull-up bar, the PAX does SSH while one member does 5 pull-ups. As everyone takes a turn, the group continues to SSH. Now, let’s walk the trail with the block.
While walking the trail, the PAX will be doing skull crushers as they walk. As we got closer to the corner near the fence, I instructed the group to do 5, rest, 5, rest, etc. At the corner of the fence facing the parking lot, the PAX is to lunge walk with the block. We got about halfway, then walked with the cinder to the parking lot. Then, from one of the parking lot to the other, walk with the block while doing bicep curls.
When at the opposite end of the parking lot, the PAX is to drop their block and mosey down the hill while doing arm circles. Once at the bottom, it’s a catch-me-if-you-can. Partner A will start bear crawling up the hill. Partner B will do 10 bonnie blairs (single-count) + 3 burpees, then run after their partner and switch until the team is at the top of the hill.
Once at the top, we grabbed our blocks and went further down the trail. We stopped to do 2 sets of 10: overhead squats + overhead press. Keep going down the trail. Once we went up the hill, we stopped by the crabapple entrance. 2 sets of 10: deadlifts + V-Chops. After that, we planked on one leg for 1 minute. Back to the trail!
Walked further and did one set of 10 of each: overhead squats + overhead press + deadlifts + V-Chops. Kept walking w/the cinder. Stopped at the final light and did another 1 minute plank on one foot. Headed back to the flag and time!
Prayers for Sprocket’s Orthodontest Dr. Jargen and Jovita Moore who was diagnosed with glioblastoma. We had our COT with gratitude and headed home.