• When: 06/09/15
  • QIC: Dolph
  • PAX: Dolph (Q), JoeBoo, BA, Wink, Linus, Godfather, Thimble, Abba, Lucky Charms, Anthrax, Monk, Brown Streak, Squeeker, Orville, Ruby, Bandit, Tool Time

17 Pax gathered in the GLOOM at TheStorm this AM.

The morning started with Godfather speeding to get to TheStorm on time and practically drifting into his parking spot in his golden chariot (aka Ford Escape/Mom mobile).  Godfather also announced it was his day of birth (25…HATE HATE) and Dolph was to give him and the rest of the PAX the present of the Burpee Dash.

Mosey to the Flagpole- Right Side Shuffle, Left Side Shuffle, Butt Kicks, High Knees, Mosey

Arrive to Flag and Say Pledge

WU:

Circle Up

  • Side Straddle Hops x 15 In Cadence
  • Toy Soldiers x 15 in Cadence
  • Windmills x 15 In Cadence
  • Squats x 15 In Cadence
  • Carolina Dry Docks x 15 In Cadence
  • Mericans x 15 In Cadence

The Thang:

Burpee Dash-

  • Goal Post: Merican x 10 OYO
  • Sprint to 25 yd Line: Squats x 10 OYO
  • Sprint to 50 yd Line: Burpees x 10 OYO
  • Sprint to 75 yd Line: LBC x 10 OYO
  • Sprint to far Goal Post: Lunges x 10 OYO
  • Plank until last PAX finished

Rinse and Repeat for a total of x3

Stairs Of Pain-

  • Frog Jump Up to Top – Mericans x 20 OYO
  • Run Down
  • Frog Jump Up to Top- Freddy Mercury’s x 20 OYO
  • Run Down
  • Frog Jump Up to Top- Flutter Kicks x 20 OYO
  • Frog Jump Up to Top- Carolina Dry Docks x 20 OYO

Mosey back to Start

  • Run Up- LBC’s x 20 OYO
  • Run Down
  • Run Up- Squats x 20 OYO
  • Run Down
  • Run Up- Mericans x 20 OYO
  • Run Down
  • Run Up- Side Straddle Hops x 20 OYO
  • Run Down

1 Lap around the track

Sprint Up Hill

Circle of Pain- PAX led Mary….

  • WW2’s x 10 In Cadence
  • Mason Twist x 10 In Cadence
  • Leg Lifts x 10 In Cadence
  • Mountain Climbers x 15 In Cadence
  • Left Side Plank x 30 Seconds (maybe 45+)
  • Ride Side Plank x 30 seconds (maybe 45+)

COT

Moleskin:

#TClaps to TheStorm/GasHouse PAX, 100 Mericans plus the rest of the above.  Strong effort by all.