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Saturday – Saturn – The Battery

QIC: Vila

Date: 10/05/2019

PAX: Deep Dish, 9-Volt, El Chapo, Schnitzel, Clothespin, FNG-Shot Put, FNG-Pork Belly

AO: The Battery

[youtube https://www.youtube.com/watch?v=-VhSh-T8UMs&w=560&h=315]

Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Slow push to up x10
  6. Up Dog x15
  7. Down Dog x15
  8. Mountain Climbers IC x8
  9. Forward Fold x15
  10. Down into frog
  11. Plow Pose

Transition:

  1. Mosey to the playground
    1. 10 count hang pull up
    2. 10 – Shoulder tap merkins – each arm =1
    3. 10 count hang pull up
    4. 20 – Reverse Angels
    5. 10 count hang pull up
    6. 10 – Side crunch merkins – each leg = 1
  2. SSH IC x25
  3. CottonPickers IC x15
  4. Carolina drydocks IC x15
  5. SSH IC x20
  6. Windmills IC x15
  7. SSH IC x15
  8. Plank IC x20
  9. SSH IC x10
  10. Double Take Burpees x5
  11. SSH IC x5
  12. Alternate until the teams reach the base of Mons
    1. Wheelbarrow – 20 paces each
    2. Seed sowers – 10 together
  13. Hold Al Gore

Start of the Thang:

Dora to the top of Mons

  1. Partners will do a Dora where one partner runs up the hill and back while the partner at the base completes:
    1. 100 – merkins
    2. 150 – flutter kicks
    3. 200 – SSH
  2. Run to the lot at the top of Mons
    1. 4 corner – Field Crawls
      a. Bear Crawl
      5 – Double Take Burpees
      b. Crab Walk
      15 – Thrusters
      c. Inch Worm
      20 – LBCs
      d. Bear Crawl5 – Double Take Burpee
  3. Mosey back to the flag
  4. Time Trials – 1 min Mary

3 rounds @ 1 minute

Warm Down

  1. Forward Fold x15
  2. Plank IC x10
  3. Slow push to up x10
  4. Up Dog x15
  5. Down Dog x15
  6. Forward Fold x15
  7. Down into frog
  8. Plow Pose

Prayers/Announcements:

We are thankful for this morning in the gloom.

We are thankful for the brotherhood that that it brings.

We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

Leave no man behind, and leave no man like you find him.

 

Crom!

 

Vila