22 PAX made there way out this morning to an extremely hot and humid workout. 14 joined BottleCap for a little upper body improvement while 6 joint yours truly tackling the gradual yet killer hills of Champion Forest.
IGNITION – THANG
Mosey to shed back up to bus loop towards the hill
Hill – 15 Merkins (on/out/diamond) + 4 Burpees counting down
Head up hill to Champion Forest with 10 Plank Rotations at each light with 6 looping back
Head down 1/2 mile stretch of Dobson 25 Squats at end
Back up 1/2 mile loop of Waynewood and 25 Squats
Back to entrance with 10 speed skaters each light
Mosey down to lower track entrance with 25 Dry Docks at each island
Run back to each track entrance doing 10 Bomb Jacks at each and then return.
Mosey back with 10 Bomb Jacks at bus loop. Then long way around to front of school to ensure we are exactly a minute late for COTs
FLASH – THANG
Jog to front of Middle School for warmups
Imperial Squawker x 10
Merkins x 5
SSH x 20
MC x 5
Plank Jack x 5
Diamond Merkins x 5
Mosey to side of middle school for Triple Nickel
Side portico – 6 count wall merkins x 5
Back of school – Bench plank walks x 5
Soccer field for 4 corner escalator (jog 4 corners, 40 Merkins, jog 3 corners, 30 merkins, etc)Jog up and down hill until 6 gets in
Double Hill 7sUp and down both hills
Burpees at top of one hill
Bomb jacks at top of other hill
Backwards run back to COT with 10 knee slaps at each light post
During Ignition, with a couple of PAX disappearing at different times to take care of business (one PAX in the woods) over 5 miles was covered and more for the leaders who had to circle back multiple times for the 6. Hollywood and Legalzoom were upfront the entire time making things look easy. Dasher as well – minus his potty break. Actually everyone deserves a mention as there was no breeze and it was muggy. Nice job Rubbermaid and Ringer for battling with no breaks. Cobbler was the man who was pushing through the pain. Nice job brother.
During Flash, as everyone pushed really hard through the ailments. Deflated should be mention for crushing the Triple Nickel, Gaylord for owning the Escalator(whatever that is), Easy Button was the man on the 7s, was awesome having Spike back and even better seeing Popeye on a weekday pushing hard.
No announcements but don’t forget Foundation’s 4th bash and Swimmer’s mention of the Prostrate Cancer Run.
BottleCap closed with Prayer.
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