YHC was looking for a good beating in preparation for a potential long night as he and the M head to see Guns N Roses tonight.  For Shake it, GnR is an 80’s rock band.  You should check them out!  There was a solo EC runner by the name of Sweater Vest that appeared out of the dark just in time for the ME.  18 were present as we went down to the lower lot for warm up:

SSH x 25

WMH x 10

Hillbillies x 10

BWS x 10

Merkins x 10

Arm circles x 10

Arm circles reverse x 10

The Thang:

We made our way to the top of the long hill a few different ways.  The first was the bear crawl to the circle followed by 20 merkins and a jump squat pyramid.  We were halfway to the road and decided to get to the top several times with a burpee ladder.  We ran to the top for one burpee, back down for five burpees, back up for two, down for 5.  We always did five at the bottom and ascended to five at the top.  Five burpees as extra credit were done when all were finished.  Getting back down was the same as the way we got there.  It was the bear crawl and 20 merkins.  We had some time left for a sprint to the top and back, bunny hop halfway, 20 merkins, and a slow jog back for Mary:

LBC x 20

Boxcutters x 15

homer to Marge x 15

It was a great day to lead this group.  We talked of the F3 podcast.  It is worth a listen when you have time.  Ocho sent us off with a great devotional.  Have a great weekend.