With the best intentions in mind, our fearless leader Coco Preblasted an epic EC circuit replete with sandbags, kettle bells, and running.   However, when 0500 struck Coco was still HC’ing in his sleep.  To his credit, Coco did make the final fifth of EC (at the same time certain PAX arrived for the Main Event).  Phew!

Warm Up (IC)

• WMH x10
• IW x20
• Seal Claps x20
• Moroccan Nightclub x50
• Cherrie Pickers x20

The Thang

Part I “9s”

Grab something heavy.  Pax had metal bars, sandbags, kettle bells, and cinder blocks.  Line up at the baseline (bottom of the hill) in the northeast lot.

With metal, Backwards Run uphill to the top.  8 Burpees.  With metal, Lunge walk downhill to the baseline.  1 Carolina Dry Dock.  Repeat stepping down to 7&2, 6&3, …, 1&8.

Metal exercises OYO or pick six when complete.

Part II “6s”

Travel a short distance due south to the grassy retention drainage area east of the church.  Line up on the west side of this field.  Run west to east up to the very top of the steep hill on the east side.  5 Merkins.  Run back down to the start line trying not to BYA.  1 Tuck Jump.  Repeat stepping down to 4&2, 3&3, …, 1&5.

Part III “the steps”

Mosey to the steps on the north side of CGS.

In Cadence, Dips x25, Derkins x10, Dips x25, and Derkins x10.

Mary (Captain’s Choice)

• Russian Hammers x25 IC (Avalanche)
• Boxcutters x20 IC (Elf)
• Scissor Kicks x10 IC (Beebe)
• Obliques x20 Left, x20 Right (Coco)

COT

Prayers for Justice’s friend who is awaiting a decision on graduate school and would like to stay in the area with his family.

Thanks for the opportunity to lead!

Avalanche