PAX (9): Domino, Fructose, Jewel, Nice N Slow, Sarbanes, Shrimp Boat, SnowDay (Q), Ping Pong, and Uncle Rico.
Weather: 110% Humidity. 55 ish.
I started things off with a quick disclaimer and a suggestion to modify as needed as we would be working legs… a lot. We mosied over to the coupon depository next to the nice steep hill at the backside of the campus. We stretched out the legs and grabbed our coupons for the first thang.
Three rounds of the following:
- Three Hill Sprints
- 10 x Squats w/ Coupon
- 10 x Single Leg Squats (5 each side) w/ Coupon
- 10 x Calf Raises w/ Coupon
Using some 6 ft long 4 x 4’s that had been marinating in the rain the back of my truck overnight we did lunge walks while holding said 4 x 4’s overhead, on the shoulders or in our arms. After partnering up we lunge walked out about 30-40 yards and did a mosey back. While one partner lunge walked, the other worked in the following as “rest” – AMRAP until their partner returned.
- Mountain Climbers
- Sumo Squats
We mosied back towards the flag for a little burnout on our noodle legs doing approximately 30 seconds each of the following.
- Single Leg Jump Squats – Right
- Single Leg Jump Squats – Left
- Lunge/Squat Jumps
- Depth Charges with a hold on the last rep.
Following the burnout we circled up for 5 minutes of core doing a pax call out.
COT: Count O Rama and Name O Rama. Announcements. Intentions. All followed up by a quick thank you to the pax for showing up on a cruddy day and request to the sky q to look over our kids that may be venturing out for Halloween and to look over Ping Pong’s mother.
As always, an excellent way to start our days.