Q: Moen (155/100) ,
PAX: Tinder, Ozzie Giles, The Cheese, Floaties (110/100), Frizzle, Crack, Quick Release (001/175), Moen (155/100), Skidz, Freeze, Motel 6, Saints (1/150), Yard dog. 102, Ditka
FNGs: None
COUNT: 14
CONDITIONS: 50, cloudy with intermittent drizzle
WARMUP:
– 15 SSH
– 10 LBACS
– 10 Pool Pissers
– Mosey to Aurora Parking Deck
THE THANG:
Attack on Mt. Aurora
Level 1 – Base Camp
Exercise: Synchronous Air Squats. All PAX complete 50 air squats in cadence. If anyone gets out of sync, we start over.
Ascension: Lunge Walk to Level 2
Level 2 – First Advance
Exercise: Plank Chain. All PAX hold forearm plank. One PAX at a time performs 5 hand-release merkins. AMRAP for 3 minutes. Clock only runs while all PAX hold plank.
Ascension: Side-shuffles up the ramp. Switch lead leg halfway.
Level 3 – The Assault
Exercise: PAX partner up. Partner 1 holds a Roman Chair (wall sit) while Partner 2 sprints 3 parking spaces and back. Switch roles. Each PAX must complete 3 rounds of sprints.
Ascension: High Knees up the ramp.
Level 4 – Shock and Awe
Exercise: Human Bridge. PAX partner up. Partner 1 holds plank while Partner 2 jumps or steps over Partner 1 and back. Repeat 10 times, then switch. When complete, complete 20 burpees
Ascension: Bear Crawl or Bernie Sanders to next level.
Level 5 – The Final Statement
Exercise: Jump Squat Wave. Circle up, one at a time jump squat. Q starts. Last person to complete the circle calls out the completed number (“1!”… “2!”… and so on.). Complete 10 rounds.
Final MOT: Sprint to the far wall and back.
Stairs back to level 1
– wave of V-ups to 100
– Wave of merkins to 100
– Motivators from 9
– Roxanne
Head back to Lawn
MARY: Ring of Fire
ANNOUNCEMENTS: None
COT: done!
