Seal Jacks IC x 30
Copperhead Squats IC x 20
Run a lap around the track and say good morning to The Sentinel. The Sentinel is a gentleman who shows up each Wednesday to walk and run the track. We have invited him to join us but he keeps doing his own thing. Have to respect a guy who will get up at 4:30 AM and workout regularly.
Meet back at the start for Ring of Fire. Here we circled up and held the LBC position while one Pax did one LBC. When he was finished the next Pax did one LBC and so on and so forth around the circle. We increased each round buy one LBC until we each did 8 LBC’s.
Run a lap.
I gave the PAX the choice to rinse and repeat with Flutter Kicks or Eskimo Merkins. They choose Flutter Kicks and we completed 6 rounds.
Run a lap and Sargento led us to the steps at the back of the school. We didn’t have enough room for this large of a crowd to do Calf Raises, so they will have to wait. Instead, We Bear Crawled around the ramp from the school to the parking lot.
Here, we ran Rugby Sprints for approx. 50 yds. Each PAX took turns calling an exercise (AMRAP) and when he said “GO”, we sprinted to the second light and back, then slow mosey back to the light. Some of the exercises were Goof Balls, Diamond Merkins, Bobby Hurleys, Peter Parkers, Half Plank and Mountain Climbers. Sorry, I can’t remember them all. We had a pretty good crowd today.
Mosey to the side of the school to the two sets of stairs for Calf Raises x 100 OYO.
Mosey to the start.
Almost time so we did burpees until 6:15.
Thanks for participating today men.