3 PAX posted early (for a Saturday) at The Gashouse for Monk’s 3F lesson from John 21 on some very #HIM for sure. As we wrapped up our lesson, four more joined to make us an even 7 (again – math hard for Bandit). Numbers today were certainly down as most of the regulars were running the Community Foundation Run in downtown Gastonia. According to Stroganoff’s BB, they had about 20 guys there participating or helping in some way.
Ok… it’s 0700. Here we go!
Disclaimer
- I am not a professional
- You are participating at your own risk
- You are responsible for your own well-being
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can
Warmup
- SSH x20 IC
- Mericans x10 IC
- Low Slow Squat x20 IC
- Toy Soldier x10 IC
- Body Builders x10 IC (8 count)
- Stretch.
- Rinse and Repeat 3 times.
Mosey to the flag for the Pledge.
Mosey to school and 1 lap around the track.
Next exercise is the Merican Suicide Ladder. Starting at goal line, run to 25 yard line area and back then complete 5 Mericans. Do this 6 times. Rinse and repeat 3 times, increasing reps by 5.
Mosey to courtyard for some Dora 1,2,3. with Mericans, LBC, and Squats. PAX partner up. P1 does AMRAP while P2 runs up stairs and back. Flapjack until team reaches combined number of reps.
Mosey to bottom of hill by baseball field. Elevens up and down hill. Start at bottom. 1 LBC. Sprint to top. 10 Burpees Burps. Bear Crawl hands first feet first to bottom. 2/9,3/8,…
Next we mosey back to the parking lot for a little Mary. My clock says only 1 minute left. Most are waiting for the church bells to ring. But with time on the clock, we must press on! First is the dying cockroach IC x 20. Still waiting for the bells, YHC calls the final excercise… BURPEES… AMRAP until the bells ring. OK… something must be wrong with my watch, the bells, something…. still doing burpees. FINALLY… the bells ring! STRONG WORK PAX!!!