thegeneral Stairs and crawls

Date: 2024-07-23
AO: thegeneral
Q: Hobbyhorse
PAX: Apples, citrus, Hard Knox, 2 percent, Robo, Lazlo, Summit FNGs: None
COUNT: 8
WARMUP: SSH, IW, HB, Circles, Phelps, RVE, WMH, D/D
THE THANG: (1) lap with long strides and skips followed by a series of: 10 box jumps; 20 dips; 10 box; 20 dip; 20 step up; 20 dip (2) break into 3 groups for stations ~15 yards apart for rotations: Station 1: 30 squat round 1; 15 Hurleys round 2
Station 2: 30 WWII round 1; 20 WWI round 2
Station 3: 30 merkin round 1; 15 diamond merk round 2
Travel between stations with bear crawl (station 1); crawl bear (station 2); side bear (station 3). Repeat.

MARY: LBC, alleluia, am hammer, heal tap, dog, donkey.
ANNOUNCEMENTS: Light hike, float, and drink in 2 weeks; sign up for 9/11 stair climb. Yardsale fundraiser
COT: civic and other groups are important to society but when people don’t show up, they wither. The little step of showing up can make a big difference.

Tags: thegeneral, Apples, citrus, Hard Knox, 2 percent, Robo, Lazlo, Summit