19 PAX at Rameses on a wet and warm morning.
Warmup:
SSH 20x
Arm circles 12x
Reverse 12x
Willie Mays 10x
The Thang:
Jog to side road
Indian bear crawl to volley ball courts
Pax grabbed sand bags
Alternate shoulder press 20x 3 rounds
Curl into press 10x 3 rounds
Squat upright rows 10x 3 rounds
Partner up for Bear Crawl buddy drag
Sprint from fence back
Jog to middle of THWM
Backwards run to bottom of parking lot then sprint to the top
Mary:
Justin Bieber – What do you mean?
Hold 6 inch hold into heels to heaven when Bieber sings “what do you mean?”
Song length roughly 3:30 6 inch hold and about 27 heels to heaven
Ring of fire…5 clap merkins
COT:
Look for email for help with donations for the Christmas season.
Few Pax HC for GoRuck Light 1/8 and Tough 1/7.
Emails about Spartan races also
Alfalfa