7 Hard

10 Pax total at Old School this morning. 7 got in some run or ruck EC. Blart was late. It was noted that Belmont invaded Dallas this morning. Where my allegiance would fall was questioned.

Warmup:

does it matter?

The Thang:

I informed the PAX we were going to do a 7 minute circuit and since it was only 7 I wanted them to go hard. Well you know she said that! Exercises were squats, half burpee, reverse fly, and merkins. Do a round of 10 each. Then a round of 9 each and just keep working down from there. Once you’re done do a hollow body hold for the remainder. This turned out pretty good. On the track we did 7 minutes of run work. 2 minutes at 80% then a 30 second break. 1.5 minutes hard then a 30 second break. 1 minute working our way down to a final 30 seconds hard.
After  this it was time to hit the town. We moseyed over to the First Pres church and did some reps. We made our way through town stopping at churches and runnings through the exercises from the previous churches. All of which  spelled church.
C-Cdd’s x 10ic

H-Hallelujah Squats x 20

U-Up straddle hop x 30

R-Reverse crunch x 40

C-Chillcut Peter Parker x 50

H-Hand release merkin x 60

That last one hurt a bit and may have driven some PAX into the valley as they just refused to do it.
Getting low on time we made the hard push back to the AO.

COT:

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