Three pax ran a 5k+ during EC (0500) when Shake It attempted to take my short-lived all-time crown Up Kinsale and had to settle for a tie.  I’m predicting SI will break the tie during his lunch break today, potentially sooner.  Eleven additional PAX arrived for the Main Event (0530) to get down for LEGS DAY.

Warm Up (IC)

• SSH x25
• IW x20
• WMH x10
• S-l-o-w Merkins x15

The Thang

Part I (strength):

Mosey to the low wall by the painted eagle on the north side of the school.

• 20 Box Jumps
• 20 Tuck Jumps
• 20 Box Jumps
• 20 Tuck Jumps
• 20 Two Hand Touch Squats
• 20 Two Hand Touch Squats again

Part II (stability):

We partnered up and set a timer for 2.0 minutes.  AMRAP Sit-ups within that timeframe holding to the APFT standard, which includes fingers interlocked behind head and heels on the ground.  Rest, if necessary, in the upright position.  Swap with partner and repeat.

Part III (power & agility):

Mosey to the long drive on east campus.  Keep your same partner and together you and your partner accumulate 100 Broad Jump reps using the road stripe as a baseline.  While partner 1 is Broad Jumping partner 2 Forward Runs downhill to the third street lamp and Backward Runs uphill to swap with his partner.

In the next segment, together you and your partner will accumulate 200 reps of side-to-side hops across the stripe.  Again, partner 1 exercises while partner 2 runs forward and backward, just as before, then swap.

Mosey back to the SF for Mary.

Mary (IC)

• Boxcutters
• Heels to Heaven
• Russian Hammers x20
• Flutter Kicks x20
• Protractors (90, 45, 10, 5, 30, 10, …)

COT

Thanks for the opportunity to lead!

Avalanche