I’m back…

Preamble:

3 pax for a pre ruck

Warm-O-Rama:

All in cadence
SSH x 15
Don Quixote x 14
Seal claps x 13
Lunges x 12
Bear hugs x 11
Merkins x 10

Mosey to the stairs valley

The Thang:

Jacobs ladder on the stairs
7 burpees at top of tall stairs, counting down by 1 on each trip
10 merkins at top of small stairs, consistent for all trips

Mosey around to the front of the church

Partner up
Partner 1 starts with merkins
Partner 2 runs a loop around island in parking lot
Continue until combine for 100 merkins

same partners and run for 200 squats

Indian run along the road back to traffic circle

5 minutes of abs

5 minutes of stretch

1 minute of burpees because we had time