Shake N Bake @ the Peak and I helped!!!

Shake N Bake @ the Peak and I helped!!!

First, I will apologize now. I could not remember all the names from this morning. I was close, but this is not horse shoes. I apologize for not having your name down or misspelled. 

After disclaimer, the group went on a short mosey to the lower parking lot for warm-up consisting of SSH’s and Imperial Walkers. Let’s do it!!!!

Next came the Suicide Stations.

• Run to first light pole and do 10 Merkins. Return to start.
• Run to second light pole and do 15 Big Boy Sit-ups. Return to start.
• Run to third light pole and do 20 Diamond Merkins. Return to start.
• Run to fourth light pole and do 25 American Hammers. Return to start.
• Flutter kick as we wait on the rest.

At this point the Q forgot to inform the group of a very important rule. At the mention of the name “Shake N Bake”, the group does 5 burpees.

Let’s circle up for the Bear Crawl Ring of Fire.

• Taking too long to get in circle so……. SHAKE N BAKE(5 Burpees)
• Bear crawl in the circle until Q calls it(60 seconds). Once stopped stay in plank position. Q does 10 Merkins as everyone else planks. When Q is done, he planks as the next person does 10 Merkins. This process continues until it comes back to Q.
• Now, backwards bear crawl(60 seconds) and repeat the above.

Mosey time. Indian Run to the hill by the baseball field. Watch for holes.

Time for some Clock Merkins on the hill. (Haha, see what I did there?)

• You guys are moving slow again. SHAKE N BAKE(5 Burpees)
• While positioned midway up the hill, Q calls out a time and the group positions themselves in plank position as if they were clock hand on the clock. 2, 4, 8, and 10 o’clock. 10 Merkins at each position.

Now for some hill work.

• 10 squats at the bottom and do Burp Merks at the top.
• Burp Merk is a Burpee, but each time you to up to the top of the hill you increase the Merkin part of the Burpee by one until you reach 10. So ten trips up the hill will get you there.
• Let’s mosey to the parking lot by the playground.

We’re not done yet! Time to fill up with some Gassers! (Haha, i did it again.)

• Gasser- A 4 count Curb to Curb sprint with Merkins at the end of the 4 count. Two rounds with 10 and 15 Merkins.
• Let’s mosey back.
• NOPE!!!!!!!!!!!!!! SHAKE N BAKE(5 Burpees)
• OK, now let’s head back…………
• You guys are running too fast and leaving people behind. SHAKE N BAKE(5 Burpees)

Mary, no time for her.

• You can run to the front as fast as you can but you cannot escape it. What is that delicious crunchy smell in the air? It tastes great and I helped. SHAKE N BAKE(5 Burpees)
• And we are done, mumble chatter included.