11 PAX put in some strong work on a crisp morning that felt much more like March than May. We were, however, plenty warm by the end of this one!
Warm-o-rama
Mosey over to the basketball court, taking a lap around the loop first.
Circle up for: 50 SSH, 10 Good Mornings, 10 WMH, 15 AC/15 RAC, Merkin Pyramid up to 10. Didn’t descend this go round though, we’ll save that for another day.
Mosey back over to park entrance.
Thang- Burpee/Copperhead Squat Ladder
PAX starts at the bottom of the entrance way, performs a set of Copperhead Squats, run up road to 3rd light pole, performs a set of Burpees, run back down to start and core exercise until all PAX arrive. Road has a nice steady incline to it making it a perfect spot. Start out w/ 10 Cop Squats, 1 Burpee, then 9 Cop Squats, 2 Burpees, etc…. Core exercises included LBC’s, flutter kicks, planks, Basic instincts, penguin crunches, and a few others. Annnnnd just for good measure, on the last two rounds, PAX runs to the top of the hill instead of stopping at the light pole. They were thankful for the extra distance/incline I could tell!
*At 7 Squats and 4 Burpees Ruupp arrives after his work shift and promptly sets the tone with the sprints up the hill, way to push the PAX sir.
**Dunphy, clearly still motivated by my EC text the other night, was out in front setting the pace for all the sprints as well. Although, Zebra did catch him on the final one!
As we finish up the ladder, Q gets a time check from Cake and we had a bit more time than anticipated. Does Salem have their own time zone? Oh well, nice little arm burn-out sounds like fun. So we head up to the picnic shelter for: 15 Dips, 10 Derkins, 10 Irkins all IC. Ok, surely were good on time now, right Cake? Guess not, still more time so: 10 Dips, 5 Derkins, 5 Irkins IC. Arms sufficiently smoked now. And somehow, there’s still time for Mary.
Mary
15 AH, 10 Box Cutters, 15 Penguin Crunches (Bobtail’s favorite), 15 LBC’s, and 6 inch hold til 6:15. Which again, seemed much longer under Cake’s Salem Standard Time!
Count, Names, COT
Announcements
*Thoughts and prayers w/ Sheed and his father.
**Saturday’s are a go, lets see if we can get a nice Salem showing out at the next one (flag and all!).
Well done men, honor to lead this morning!