A little circuit course EC was waiting for the PAX of the Wall this morning.
Battle rope Slams
Lunge w/ Twist holding a 10lb med ball
Jump Rope
Reverse Grip Bicep Curl and Overhead press using 12 body bar
Descending pull-ups each round – 10, 8, 6, 4, 2

Warm-o-rama

Side Straddle Hops x25
In Tempo Squats x10
In Tempo Lunges x10
Sun Gods (Arm Circles) side forward, side reverse, in front out, in front in, side front, side reverse x10
Willie Mays Hays x10
Michael Phelps x10

The Thang

Mosey to Boulder Park for our Ladder Course
Set-up : Base cone, then 1 cone 15 yds away, 2nd cone 15 yards after that, 3rd cone 10 yards after that, 4th cone 10 yards after that, 5th and final cone 10 yards past cone 4.

Round 1 – suicide ladder from base come out. Each turn PAX were to add 2 Merkins (cone 1 would be 2, base cone 4, cone 2 would be 6, base cone 8, and so on). PAX should have ended back at base cone for 20.

Round 2 – exactly opposite of Round 1. Start with 20 merkins at base cone, 18 merkins and cone 5, 16 merkins at base cone, 14 merkins at cone 4, descending until back at base come with no merkins.

Round 3 – Ascending Ladder with Rows as the exercise at each turn, again adding 2 each time PAX changed direction

Round 4 – Ascending Ladder with body weight Squats as the exercise at each turn, again adding 2 each time PAX changed direction

Mosey back to starting AO

COT
Cloud buster tough challenge – sign up
Q sheets – sign up
Multiple 2023 Churham challenges (250, 360, January, global) – sign up & show up

Keep Dark knight and Red October in our thoughts as post surgery recovery begins

Moleskin : Be decisive.