In order to focus on form, this did a bunch of IC work to slow us down.
Two men rounded 4k EC at a leisurely pace and concluded 2 trips up the BTW hill are certainly possible with a 5am launch.

Warm Up
SSH IC x30
Windmills IC x15
Imperial Squat Walkers x20
Alabama Asskickers x20

The Thang
Bear crawl(forward 1-2-3-1), crawl bear(back 1-2-3-2) IC x25
Block Squats IC x20
Slow Merkin IC x15
Blockees IC x10
Diamond grip Merkins IC x10
Block Squats IC x20
Bear crawl, crawl bear IC x25

Introducing the elevator weights! For those who don’t know, we have 2 iron bars used to counter weight an elevator. Well, they would if we weren’t using them!
3 men ran ~100yds while 1 man did OYO bent over rows and the other did OYO curls. Rotate through until all men performed each exercise twice.

Ricky Bobby around the school ending at our beloved stairs.

1 group of PAX took the stairs twice while the others did lunges. Repeat.
Last round only got 1 trip up the stairs, so 5 stair trips in all.

Mary
LBC IC x25
Flutter Kickes IC x30
Box Cutters IC x25
Crab Cakes x20