Warm Up

SSH x 25
Little Baby Arm Circles x 10.  Reverse.  Always reverse 🙂
Willie Mays Hayes x 10
Good Morning x 10
Harvester x 10
Imperial Walkers x 20
Slow Merkins x 10

The Thang

11s on the side road.  I always underestimate the elevation!
Merkins at the bottom starting at 1.
Run to top for Squat jumps x 10
Run back forth, increasing the Merkins and decreasing the squat jump until 10 Merkins/1 Squat Jump (total always equals 11)

Recovery jog to the track

Catch me if you Can
Partner Up
Partner 1 – backwards run around the track
Partner 2 – 5 merkins and forward run to catch Partner 1
Switch, with partner 2 backwards run and Partner 1 doing 5 Merkins
Continue for 2 laps

BOMB lap
One lap around the track, stopping every quarter mile for
Burpees x 5
Overhead claps x 10
Merkins x 15
Big boy sit-ups (WW II actually) x 20

Fellowship jog to the ledges
Dips x 25
Derkins x 20

Dips x 20
Derkins x 15

Run back for Mary

Mary

American hammer x 20
LBCs x 20
Flutter kicks x 20
Freddie Mercury x 20

Bull – October 30.  Sign up and order a shirt

Total mileage: 2.8