Great morning for 7 PAX to get stronger this AM we enjoyed the company of our local HERO Tuesdays FNG and visitor from ASHVILLE – LiL PUNK but he showed no signs of punkness as he charged the hill with The Body and others during our uphill Air Raid.
Warm up: Mosey at “fellowship pace” to lower field
Circle UP
25 x SSH
15 x arm circles front,
15 x seal claps (jumping jacks with clap in front.)
15 x arm circles rear,
20 x Imperial Walkers
Mosey – race pace up hill to T-Court P Lot
20 x slow squats IC,
20 x leg thrusts,
20 x slow merkins,
20 x leg thrusts,
then put it all together for 20 x burpees OYO.
Mosey to rock pile
BOMBS AWAY – Partner up . One runs up hill other commences for total count
50- Burpees
100- Overhead Presses with rock
150- Merkins
200- Big Boy Sit-ups
250- Squats.
Short Bombing run to the flag stopping for some extra ordinance
Mary’s
COT Dipper interviewing lots going on, health for PAX contacts, thriving PAX at Big Creek