When: September 7, 2021
Where: Southwood
QIC: El Jefe
PAX: AOL, Cowbell, Little Debbie, Monty Python, Mr. Emcee, Mr. Kotter, Polo, Rocks, Ron Swanson, Sleepy & Visa
LORD’S PRAYER
WARM UP
THE THANG
Stretches
- 25x F3 count SSH’s
Medium-travel trip in the gloom to the Southwood nature bridge. The wooden nature bridge is uphill (5.2% grade) all the way. 2.5 total miles covered.
1-mile shake and bake to first stop.
- Wooden Bridge #1 (~25 yards long)
- kangaroos across the bridge
- Wooden Bridge #2 (~75 yards long)
- Sit-up>crab crawl>sit-up>crab crawl……for length of bridge
Wooden Nature Bridge (~0.25 miles long) Everything below was done in reps of 12’s for the 12 PAX. We finished 5 total rounds of the exercises below making our way uphill on the nature bridge.
- 12x Air Squats
- 12x Mamma Bear Merkins (Merkin>Bear Crawl>Merkin>Bear Crawl>Merk……
- 12x WWII’s
- 12x Joe Hendrix
- 12x Walking Lunges
- 12x Flutters
Topper 12x Burpees at top of bridge for funsies.
1.25-mile shake and bake back to Ol’ Glory with two stops to rest for 30 seconds while doing merkins & flutters.
COT
PRAYER
PLEDGE OF ALLEGIANCE