The weather was perfect this morning, and 7 pax started the weekend right. And there’s no better way to start than with an annoying song to warm up. Not sure what the song is called, but it’s the “I get knocked down but I get up again,” song. So the pax did SSH until he sang he got knocked down, and then the pax did a burpee. Good start. All were warm.
The Thang:
Mosey to the old lady, the Widowmaker. Time for Jacob’s ladder. Modified Kraken Burpees. With each burpee, arms go out at the bottom like hands release merkins 4 times. 6 at the top, 5 at the bottom, 4 at the top, and so on. Also 5 BB setups facing the direction running every time passing the manhole.
ATMs and other exercises while waiting for the 6. Then Indian run with 10 merkins at the back over to the rock pile by the pavilion. Grab a rock and the following IC. Low curls, high curls, full curls, skull crushers, and shoulder press.
Mosey to the bottom of the stairs by the pavilion. 20 maktars at bottom. Jump up the rocks to the top. 10 monkey humpers at top. Bear crawl down. Then 15 maktars and 15 monkey humpers, etc.
Mosey to the turf for modified Dora. 100 squats, 100 v-ups, 100 gas pumpers. Parter runs to mid field and back. Finish with several fun run laps. Sprint half the field, mosey the side and half. Couple minutes of Mary.
COT and BOM
Moleskin:
- Birthday party/weenie roast moved to next Sunday.
- Welcome Jimbo for his first Widowmaker experience.
- Honored to lead