12 PAX posted up this morning at the Foundry. At 5:30am I gave the disclaimer and we were on our way to the track for a little warm-up. At the track we did:
High Knees
Butt Kicks
Karaoke Left side
Karaoke Right side
We then proceeded for a warm up run around the track. We stopped at the back part of the track for some more warm-ups:
SSH X 25 – IC
Self Love – X 15 IC
Low Slow Squats – X 15 IC
Jump Lunges – X 15 OYO
We then moseyed on over to the Foundry where we split to 4 groups.
Group 1 – Timer – Duck walk to the water fountain and then sprint back- thanks Triple Shift for sending the animal exercise video yesterday to the group; the PAX really enjoyed doing this.
Group 2 – leg lifts with a partner (not sure what this is called- it burns the hell out of your core though)
Group 3 – Jump overs on the squiggly line
Group 4 – Pull-ups
Rinse and repeat for 2 circuits.
Quick mosey to the NOMA wall. Where we partnered up. One partner sat on the wall while the other partner is the timer doing shoulder taps- 1 is 2 —- Da Parish quickly corrected my count to 2 is 1 (newbie screw-up on my part). My initial plan was to do this for about 4 mins, however Da Parish enjoyed this so much we decided to go for 8 mins. Followed up by 10 decline merkins on the curb.
Quick mosey to the Fountain for:
Incline Merkins X 10 OYO then run to the stairs to Bunny Hop up the stairs with 5 burpees at the top. Bunny hop down.
At this point we had about 4mins to get to the flag; I didn’t realize how far out we were……we came in 2 mins over schedule. Sorry about that PAX.
We welcomed a new FNG – Breadsticks. We finished off with COT and prayed for Patience. It was an Honor to lead this group.
