4 pax started out their morning with a run to the DA track, 4-6 laps (depending how spry you were feeling), and a run back. The run was clocked around 3-3.5 miles.
12 pax then got their morning started right.
Warm-up: 10 mountain climbers, 10 cc merkins, 10 mountain climbers, 10 good mornings (yes… there was no SSH.. get over it!)
Grab some steel – Jacob”s ladder: 1 burpee with the steel, walking lunge up and over the hill to the other side, 5 steel squats, walking lunge it back, 2 burpees, 4 squats… you know the drill
Head over to the stairs, split into pairs and then the groups divided in half
Three groups were doing dips on the wall (sets of 10) with 2 steel bars across the lap while the other groups were doing toe touches on the stairs – rotate – next round was dips and squat jumps onto the stairs – rotate – next round was Bulgarian split squats, 10 on each leg – rotate
Modified WW2 situps with your steel
Parking spot grids – 1 steel in each grid, bear crawl up the hill between grids, walking lunge downhill (dealers choice on the side to side motion riggs) – when you reach a steel, do 10 squats with it, then keep on movin
Deposit your steel, then and only then were you allowed the joy of completing side shuffle hops, seal jacks, and cadre heath overhead claps
COT
Moleskin
– Damn you Alfie for grabbing the biggest piece of steel we had (and then punting it to YHC mid-way through the workout); definitely made it harder
– Prays to Nickelback on the loss of his father – stay strong.