12 PAX including 1 FNG put in some strong work for a solid beatdown to end the week!
Warm-o-rama
Lap around loop, circle up for: 30 SSH, 20 Rubios, 10 Abe Vagotas, 25 AC/25 RAC, 10 ATM’s
Head over to base of hill at western for a hill suicide covering all of BFH. Up first hill, back down. Up 1st and 2nd hills, back down. All the way up to top top parking lot of BFH and stay there. Warm now.
Thang- Light Pole Esclator
Inchworm to first light pole – 10 Burpees – Sprint Back and American Hammers until all PAX arrive
1st Light Pole- 5 Burpees, 2nd Pole- 20 Hand-release Merkins. Crab walk to each pole between exercises. Sprint back and LBC’s until all arrive.
1st Pole- 5 Burpees, 2nd Pole- 10 HR merkins, 3rd Pole- 30 Monkey Humpers. Lunge/Squat walk to each pole between exercises. Sprint back and LBC’s until all arrive. (Dunphy and Glee already brainstorming naming ideas for our FNG, but there was only ever one real option.)
1st Pole- 5 Burpees, 2nd Pole- 10 HR merkins, 3rd Pole- 15 Monkey Humpers, 4th Pole- 15 Mountain Merkins. Bear Crawl to each pole between exercises (awful). Sprint back and flutter kicks until all arrive.
1st Pole- 5 Burpees, 2nd Pole- 10 HR merkins, 3rd Pole- 15 MH, 4th Pole- 5 Mountain Merkins, 5th Pole- 15 Jump squats. Sprint to each pole between exercises. Sprint back.
Slow mosey back to cars, 6:15. Recover, Recover.
Count, Names, COT
Announcements
*Welcome FNG Cali D! (Could tell he liked the name) Strong work for your first post brother!
**Happy Birthday JV!
***Safe travels to Pinky as he heads across the world over next few weeks
****FIA will begin June 24, Solo with more info soon.
Strong group this morning, always an honor to lead!