Cinder Hike

Preamble:

A larger group than I expected.  A pleasant surprise.  Let’s go!

Warm-O-Rama:

Pax walks over to each grab a block and bring them back to the parking lot.  These will become their friend, crutch, then enemy.

Windmill x 10

Imperial Walker x 10

Monkey Humper x 10

Sun Gods (arm circles) – 2 sets of 10

The Thang:

Walk w/the block to the corner of the parking lot (starting point).

Every 5 parking lines, we will do 10 skull crushers until we hit the end of the row.  When we get to the end of the row, we do the following:

2 sets: 10 overhead squats, 10 bent-over rows

Lunge-Walk w/the block half way down the next stretch.  When we get half way, do the following:

2 sets: 10 overhead squats, 10 bent-over rows

The PAX continues down that stretch doing 10 bicep curls every 5 parking lines until we get to the end of that stretch of the parking lot.  When we get there, we do the following:

2 sets: 10 overhead press, 10 deadlifts

Lunge-Walk back to the “second tree” where there is another stretch of the parking lot.  When getting there, do the following:

2 sets: 10 overhead press, 10 deadlifts

Now we carry the block and every 5 lines, we do 10 swings.  When we get to the end of that stretch, we do 25 chest presses.  Continue on and do the same one more time (swings + chest press) until we’re back at the starting point.

At the starting point, we do the following:

2 sets: 10 derkins, 10 V-Chops (double count), 10 incline merkins on the block

We carry the blocks to back to the storage area.  Meet up in the parking lot for a short round of flutters.  Then, time!

COT:

New AOs:

• A ruck Thursday from 5am – 6am by Crabapple Crossing (Brimstone/Dosido)
• A normal beat down at Northwestern Middle School Saturdays w/time TBD (No-See-Um)

Thankful for such a large group coming out today.