it was a little wet, but warm too

Preamble:

I told the PAX to bring kettlebells if they have them.  I’d have extras.  Last resort, we’d use cinders.

Warm-O-Rama:

Imperial Walker x 12

Mountain Climber x 15

Toy Soldier x 15

Copperhead Squats x 15

The Thang:

After warm-ups, we mosey’d for a quick lap down zima’s hill, up the trail hill and back around to go up zima’s hill, back to the flag.

We have 4 lights spread out the length of the parking lot.  The kettlebells are at the flag (on one end).  The starting point is at the opposite end, where there is a light at the bathrooms.

Set 1:

50 mercans at the starting point (bathrooms), run to the second light, bearcrawl to the third light, then run to the last light, where we would do 20 V-Ups with the kettlebell.  Head back.  In doing so, bearcrawl between the third and second light again.  Rinse and repeat 3 more times to complete 200 mercans + 80 V-Ups. SSH until 6 is in.

Set 2:

15 shoulder taps (beta count) at the starting point, run to the second light, lunge walk to the third light, then run to the last light.  There, we’d do 20 overhead press with the KB (can do 10 per arm or 20 w/both arms).  Back following the same format (lunge walk between third and second light).  Rinse and repeat 2 more times.  SSH until 6 is in.

With a minute left, we did burpees until we hit time.

COT:

Prayers for those in Spalding County that got hit by the tornados.  Goat said many homes were destroyed.

Naked-Man Moleskin:

We had a good group that busted their butts today.  Getting through the 200 mercans was tough, but they would take the necessary breaks to avoid injury.  Good job fellas!