29 PAX showed for a beautiful morning on this, the first day of February. With two FNGs in tow (welcome Bunion and Whitefish) Knoxville dealt the pain
Warm-up:
25 SSH
12 Imperial Walkers
10 slow Willie Mays Hays
Forward and reverse arm circles
The Thang:
Run 2 laps around wooded area between parking lots (approx 3/4 mile)
Lunge walk to pull-up bars. Each PAX was required to knock out 30 pull-ups in any rep they preferred (10 being the least amount at once) while others did merkins and body weight squats.
Bear crawl across the large parking lot and then run to retaining wall.
At retaining wall, 20 box jumps or 15 step-ups (each foot)/15 cadence dips/20 Erkins/15 Derkins/15 box jumps. It sucked so much was so awesome we did it again.
Run to the back of the school – post on the gym wall for a 30 second balls to the wall. Sprint across lower parking lot and back (approx. 50 yards each way) for another 30 second balls to the wall.
Modified burpee Jacob”s Ladder – start with 9 burpees, run up hill (approx. 25-30 yards) for one BWS, back down the hill for 8 burpees, back up the hill for 2 BWS, etc. (most PAX got down to 6-7 burpees)
Mary:
20 cadence LBC
20 cadence heels to heaven
30 cadence long slow flutter
-Knoxville