Beautiful fall morning this am in the gloom, temps in the low 70’s made it perfect conditions for a good ole whooping. 16 PAX including 1 FNG, welcome Queen!
Warmup:
Tempo Squat, SSH, Burpee, Jump Squat, Split Squat, Windmill, Rowers
The thang:
Scout Run out to Sunlake. Once we got to Sunlake the following was prescribed to the PAX.
Run out 5 light poles, perform 5 burpees, 5 star jumps, and 5 bonnie blaires, run back to start, run out 4 light poles, and perform 4 burpees, 4 star jumps, and 4 bonnie blaires, run back to start, continue this down to 1. Great seeing the PAX motivating each other on this, everyone jumped in to bring in the 6. No man left behind. Pritchard was given his first lesson on the 10 count. Next time he might count a little slower.
We then did an Indian run all the way back to the courts. The PAX took a small break to hydrate. Pritchard was asked to give a 10 count again, this time his count was much slower and even included some half numbers. This guys is a quick study. Credit to flat tire and belding for influencing that. We were off to the field of pain.
Some very observant PAX noticed the cones and YHC was delighted to hear the grumblings. PAX were instructed to line up along the first cone, the PAX were instructed to perform the following. We repeated this sequence with ascending reps and different exercises each round.
1 burpee at cone 1, sprint to cone 2, 2 burpees at cone 2, sprint to cone 3, 3 burpees at cone 3. Rest 30 sec.
4 jump squats at cone 1, sprint to cone 2, 5 jump squats at cone 2, sprint to cone 3, 6 jump squats at cone 3. Rest 30 sec.
7 merkins at cone 1, sprint to cone 2, 8 merkins at cone 2, sprint to cone 3, 9 merkins at cone 3. Rest 30 sec.
10 Groiners at cone 1, sprint to cone 2, 11 Groiners at cone 2, sprint to cone 3, 12 Groiners at cone 3. Rest 30 sec.
13 Rowers at cone 1, sprint to cone 2, 14 Rowers at cone 2, sprint to cone 3, 15 Rowers at cone 3. Rest 30 sec.
PAX were instructed to circle up for some quick ab work to kill the remaining 3 minutes. YHC was informed I was running on belding standard time.
Peter Parker, LBC x 10, 9, 8, …1
COT:
Some PAX dealing with 2.0 struggles, prayers they find their way