7 of the hardest PAX around took a wrong turn and ended up at Dogpile for a not so easy 3+ miles.
Warmarama: Mosey to pump house road. SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Helicopers (YES, we did Helicopters 2x), Copperhead Squats, Carolina Dry Docks, Merkins and 1 Burpee.
The Thang:
4 Light Post Alley. Prostitute Style on the Hill.
1st Light Pole: 10 Merkins, back to the start.
2nd Light Pole: 20 SSH, back to the 1st Light Pole 10 Merkins, back to the start.
3rd Light Pole: 30 Monkey Humpers, back to the 2nd Light Pole 20 SSH, back to the 1st Light Pole 10 Merkins, Back to the start.
4th Light Pole: 40 LBC, back to the 3rd light pole 30 monkey bumpers, back to the 2nd Light Pole 20 SSH, back to the 1st Light Pole 10 Merkins, Back to the start.
Mosey to the Bridge: Alternating Light Posts to the end of the Bridge.
1st light post: 5 Merkins
2nd light post: 5 Squats
3rd Light Post: 1 Burpees
Repeat to the end bridge. Back Across
1st light post: 10 Flutter Kicks
2nd light post: 10 WW2
3rd light post: 10 Squats
Repeat back to the other side.
Back to Pump House Road:
Bear Crawl, Lunge, Broad Jump Burpee to the 1st Lamp Post (In honor of the hardest mile).
2nd Light Post Bernie Sanders
3rd Light Post: 10 lunges, 10 American Hammers, 10 Lunges, 10 Heals to heaven.
Mosey to the End of the road.
Ring of Fire. Choose your favorite Merkin and pass it on.
Mosey up the devils triangle, around the carilion to the Amphitheater.
Ring of Mary. Choose your favorite Ab exercise in cadence all Pax.
No shortcut Mosey, back to the Flag. 3+ miles
Announcement:
Sign up for the Ruck — See Slack.
Well done today boys. Thanks for letting me lead.
Oyster
