Backblast! Rose Hill Work
AO: Farm
Q: Boys 2 Men (Scott Markel)
PAX: Tube Top (Matt Boretti), Honorable Mention (Matt Ribbens), ransomware (Andrei), Globetrotter (Sean Smith), Sound machine (Brandon), Boone’s Farm (Chris), Trey Fussell (Bill Nye), Papi (Isaias Brito), Uggs (Brandon Bitner), Pump Action (Kevin Marer), Wicket (Pranav), Fish Stick, Paranoid (Nick C), Lucky , Jay Z (Shawn Carter), Spit Valve (Geoff), Gilmore (Jim T), Dowry (Derrick Wolfe), Jiffy pop (Prabhu), Curly
FNGs: None
Count: 21
WARMUP: SSH, cerfazzios, Willie Mayes hays, and GM
THE THANG: we ran over to the newly dubbed Rose Hill next to the Sanford creek elementary. We proceeded to do some work on the hill.
We started with work at the bottom of the hill:
- We did 20 merkins, 20 WWII’s, 20 wide arm merkins, 20 American Hammers (L/R = 1), and 10 Burpees. We then ran 2 times up the hill. First trip was at 50%, and the 2nd trip was AYG.
- We did 15 merkins, 15 WWII’s, 15 wide arm merkins, 15 American Hammers (L/R = 1), and 5 Burpees. We then ran 2 times up the hill. First trip was at 50%, and the 2nd trip was AYG.
- We did 10 merkins, 10 WWII’s, 10 wide arm merkins, 10 American Hammers (L/R = 1), and 3 Burpees. We then ran 2 times up the hill. First trip was at 50%, and the 2nd trip was AYG
We then had time to do 1 5 minute interval training session. We split into teams of 3. 2 partners started at 1 end and the 3rd was at the other side of the parking lot about 100 yards away. Partner 1 was doing star jumps, partner 2 was doing burpees, and partner 3 ran from the one side to replace his teammate. We did this for 5 minutes and continued with same exercises the entire time.
We moseyed to the tables at the pavilion and did 20 step ups and 20 LBC’s in cadence. Then moseyed back to the flag stopping to do 5 Ltn Dan’s and finished with 4 burpees due to some late arriving hims.
ANNOUNCEMENTS: roadside cleanup today; fireside chat at tubetops tonight; 7/18@ 11:30 lunch at Alpaca; 7/25 happy Gilmore 2 premier at Waffle House @6pm; 9/27 deacon
COT: Prayers for my fathers continued recovery; all unmentioned prayers
Thank you for allowing me to lead.
