PAX: Tiësto, Hightower, Trailblazer, Kodiak, Ice Tea, citrus FNGs: None
WARMUP: SSH, Imperial Walkers, Arm Circles, Michael Phelps to warm up the throwing arms
THE THANG: Ruck to EFC Metro stairs.
I. Go down and up the stairs for 3 minutes
II. At the basketball court along W&D, perform:
– Ruck Curls (slow) x 5 (fast) x 5
– Ruck Thrusters x 10
– Ruck Atlas Shrugs x 10 IC
– Ruck Kettlebell Swings x 20
III. Paint the lines on the basketball court:
– Two taggers with tennis balls
– Have to keep moving forward (cannot turn 180)
– Tagee has to do 3 ruck merkins and becomes a tagger
– Once Hightower has been tagged twice, stop
IV. Paint the trails of Brandymore Castle:
– Split up into 3 teams
– One team is the hunter/tagger team and must start at the basketball court while other teams are on the hill – Hunters can tag by throwing the tennis balls
– Avoid the apparently tame deer on the hill and keep moving at a proper pace while keeping your head in a swivel and making good navigational decisions and catching up on life with your teammate.
MARY: Boat & Canoes
ANNOUNCEMENTS: 9/11 Stair Climb
COT: Use distractions to take your mind off while doing hard things.