Intimate Saturday morning (Feb 26) 6am beatdown with 3 PAX ready to start the weekend off right. 6am arrived and HIM started off into the gloom.
Warm-Up:
- Mosey to other side of dog park and back
- 10 burpees
- In cadence 10 of the following:
- SSH
- Forward arm circle
- Backward arm circle
- Tappy taps
- Wind mill
- Monkey humpers
- 10 burpees
The Thang:
- Started with a round of 11s… Jump squats on one side of the field, mosey across the field (long side) and do carolina dry docks.
- After finishing 11s, PAX grabbed a quick sip and moseyed to pull bar area around the other side of the dog park
- 3 rounds of… 5 pull ups, 10 horizontal rows (hanging from bar), 10 dips
- Mosey over to the school parking lot to complete a suicide ladder up and down:
- Mosey to first grass median, 5 burpees, and back to start
- Mosey to second grass median, 10 merkins, and back to start
- Mosey to third grass median, 15 prisoner lunges (hard way), and back to start
- Mosey to fourth grass median, 20 american hammers (hard way), and back to start
- After that, PAX went down the ladder… i.e. started running to fourth grass median, 20 American hammers (hard way), and back to start, etc.
- Mosey back to pull up area for a set of:
- Much chesto, 10 each of
- Merkin
- Wide merkin
- Diamond merkin
- Stagger left merkin
- Stagger right merkin
- Bruce lee, 20 reps of
- LBCs
- Flutter kicks
- Hammer
- Dying cockroach
- Freddie mercury
- BBS
- Much chesto, 10 each of
- Mosey back to field where we completed Lazy Dora, Dora without mosey
- 50 merkins (1 PAX did 10 merkins while other PAX held plank, then rotated to next, etc.)
- 120 LBC (1 PAX did 20 LBC while other PAX did plank jacks)
- Squats (1 PAx did 20 squats while other PAX did jump squats)… we ended into this segment
- Finished with 3 burpees for the 3 PAX in attendance
COT:
- Shout to the PAX rucking in the first Nature Coast Ruck event!
- Prayers for those who could not be out with us in the 6am gloom