Mosey Sprints with Sprinkled Work

Preamble:

YHC had the keys to Big Creek after a semi-long hiatus (read: extended fartsack), and was excited to get back into the groove on a chilly Wednesday morning! Thanks for the welcome (back).

Warm-O-Rama:

After the standard F3 disclaimers, we completed a quick pre-BD warm-up:

• Side Straddle Hops
• Copperhead Squats
• Moroccan Night Clubs
• Weed Pickers
• Willie Mays Hays

Then, a quick mosey to the track.

The Thang:

As a group, the PAX completed a lap around the track (400 meters) with a sprint on the opposite side straightaway. Rinse and repeat.

Before starting the next lap + sprint, the PAX completed the following:

• After lap 1: 10 Alpha Count Lunges + 10 Burpees
• After lap 2: 20 Monkey Humpers + 20 Merkins
• After lap 3: 30 Big Boy Sit-ups + 30 Air Squats
• After lap 4: 40 SSHs + 40 second plank hold
• After lap 5: 50 LBCs
• After lap 6: 40 SSHs + 40 second plank hold
• After lap 7: 30 Big Boy Sit-ups + 30 Air Squats
• After lap 8: 20 Monkey Humpers + 20 Merkins
• After lap 9: 10 Alpha Count Lunges + 10 Burpees

Continue until Q calls time.

COT:

Quick announcement around Santa Ruck (bring canned goods + unopened gifts to Big Creek next Wednesday, 12/8 – or Jericho/Grindstone beforehand if best).

Inseam shared a sold TNT around “10 Things That Require Zero Talent”. Solid – check the Slack for the list.

We also spent time learning about our new FNG – Mae Mae.

Naked-Man Moleskin:

Good to be back. Welcome to the crew Mae Mae. See everyone on Friday!