Twenty-eight PAX braved the humidity and 70 degrees at the Cougar this morning, not to mention a highly repetitive Q consisting largely of lunges, burpees, and bear crawls. At least three PAX came early for a 0500 ruck, and one took it upon himself to run at least seven miles to and from the workout. Another eight stayed late for the AEC, weeding and generally tidying up the site.
Warm-up:
– SSH (IC x20)
– Imperial Walker (IC x20)
– Windmills (IC x20)
– Merkins (IC x20)
– Arm circles/reverse (IC x10)
The thang:
Mosey to adjacent parking lot and partner up. Partner one step lunges while partner two sprints halfway up the lot, does one burpee, sprints back, sprints to the top of the lot, does one burpee, sprints back. Switch; repeat until partners have performed 100 lunges between them.
Jog over to the track. With same partner, one bear crawls the straightaway while the other lunge walks; switch as needed. At the end of the straightaway do five burpees then run around the curve to the next straightaway. Five more burpees then repeat the bear crawl/lunge walk down the track. Five more burpees at the end of the straightaway, then run around the curve to the next straightaway, then five more burpees. Perform another lap in the same manner, sans burpees.
Now for a little fun and games. YHC arrived a tad early and set up two rows of tennis balls, roughly 20 yards apart. Split into two groups and line up facing each other along said rows. Each PAX bear crawls across the field to the opposite row, grabs a ball, lunge walks back and drops the ball. Repeat for five minutes; the side which accumulates the most tennis balls is the winner, first prize being ten step lunges. The losing side earns ten more burpees.
Mary:
– Russian hammer (IC x20)
– Prom night (x10)
COT:
– Churham Father”s Day at TBR this Saturday, 0700. Bring your 2.0”s or a neighborhood kid.
– Anyone interested in the Chatham Habitat Work Day on Saturday June 24th at 8am to 12:30pm in Siler City, let Rebar know; looking for 8 to 12 guys.
– Thanks to DOI and Wuerffel for making the shovel flag. Looks great!