4 EC MotherRuckers finished out a fast hike with some slow squats, claps and merkins as 9 ME pax gathered up, 2 FNGs (son of Zika and friend of Nature Boy) among them. 0545 hit and we were off.
The Thang:
Warm-up yog to other other parking lot, roughly 2500 yards away. Circle up for warmup:
– SSH
– Imperial Walkers
– Seal Claps
– Arm Circles
– Windmill
– Mountain Climbers
– Slow Merkins
Back out to the road for all-out sprints back to the starting point, right into burpees once back. When last man back, 3 more burpees, recover.
Yog to the picnic tables. Dips x15, derkins x15, single-leg step-ups x10 each leg.
Yog to the playground. Partner up, rotate through stations (slow cadence):
– Slow-down pull-ups (10 per)
– Slow-down WWWIIs (10 per)
– Slow merkins (20)
Indian run to the dog park parking lot for Bastille classic: burpee suicides (6x). Right into SSH once done. 10 count, then sumo squat suicides, right into burpees when done.
Indian run back to picnic tables for Mary:
– Long Slow Flutta x21
– LBC cross-over x21
Bear crawl back to starting point, right into burpees. Last man calls 3x burpees, recover.
COT
Moleskin:
– Welcome FNGs Singlet & Lightfoot
– Tclaps to the pax for pushing it hard for the full 45
– Tclaps to Bundy for giving Spooky a race during every sprint. YHC was right behind you both, honest…
– Tclaps to Coco for making Bastille not only the original but still best Friday AO in Churham. Became so problematic AH had to rise (and takes an hour to do what we do in 45). Looking forward to maintaining the title in 2017. Aye.