5 gathered on a cool morning the early conversation from Beloq was how he was beatdown by a……girl! Doing some sort of stretching so after a disclaimer and comfort zone encouragement we began with the “Scantron” for warm up X 2! Then
Cherry Pickers x 10
SSH X 20
Side Lung Stretch
After that we slow moseyed to the base of the Wisner – 30 sec of Mnt climbers ascended 1/2 30 of sqt jumps ascended to the top 30 sec of wall sit with air presses – descended 1/2 way 30 of alt lunges descended to the bottom 30 sec of Carolina dry docks
Then down to choose a block for 3 rounds of AMRAP:
#1 arms
X 20 ea
TriCep
Curls
Kettle Bell Swing
Then run quarter way up the bridge
Most finished 2 rounds plus
#2 chest
5 Burpees
20 push ups
20 front raises
Run
Again everyone finished atleast 2 rounds
#3 core all with block
X 20
V Ups
American Hammer
LBC
Rtn blocks then start back with 6 stops similar to the route out ea with 30 sec exercise. Push ups, plank rotation low to high, wall sit with air press.
At the bottom mosey as s group back to the flag.
Then COT
Great to lead!
