Fast tempo warm-up and then a mosey down Crabapple Rd, through the woods.
Circled up for an ATM:
All done in order, with no rest, without leaving plank position 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins.
Divided PAX into 3 groups to rotate between 3 stations. A light was set up 100 yards from the stations. Teams complete the round of exercises at each station, run to the light and then do the next station. Rinso-Repeat-O.
Brick Station – each PAX has a paver brick in each hand: 30 side straddle hops, 30 Sun gods, 30 M Phelps. Go for a run.
Core Station – no coupon, 30 leg lifts, 30 dying cockroach, 30 POW’s. Go for a run.
Kettlebell Station – with Kettlebell 30 KB swings, 30 curls, 30 Chest Press, 30 Overhead Press.
PAX knocked out the first round like some champs. So we Rinsed and Repeated
Prayers for Santa Clause and his family as his father passed away this week.