PAX: Cat Scratch, Centrum Silver, Rapinoe, Puffs, Pipeline, Dunphy, JV, Rick James, Legz
Q: Freddie Mac
Warm-Up: A short mosey in the parking deck for warmup. This included OYO Merkins, SSH, Arm Circles, Hill Billys, RAC
The Thang: Misery Loves Company
We keep it simple
10 Balls to the Wall Plus a Derkin each time your feet are up – run 25 yards – 10 gorilla squats – bear crawl back
9 Balls to the Wall Plus a Derkin each time your feet are up – run 25 yards – 9 gorilla squats – bear crawl back
etc… all the way down to 1
We still have time
We jog up 5 flights of stairs and over to the top of the ramp headed to 4. We pair up.
2 PAX head down the ramp and when they get to the bottom start flutter kicks, rest of the PAX do Burpees till the 2 timers reach the bottom of the ramp. We then jog down and join them…..Oh yea don’t forget the 6×6 the timers rifle carry the 6×6 down with them.
We rotate through this same format switching between Burpees and Big Boys at the top and Flutter Kicks and Suitcases at the bottom.
Still more time…
We walk the final few lengths down in single file as PAX take turns rifle carrying the 6×6 and passing it in motion. This made it very clear we need a day on the low ropes course and work on communication.
Recover! Recover!
name-o-rama and COT.
Announcements: Turkey Bowl!!
Solid work a joy to lead