compound Only gets tougher the higher we climb

Date: 2024-11-27
AO: compound
Q: Hightower
PAX: Poe, Skidoos, Dial-up, Battleship, Big Bird, Popeyes, Peanuts, Walk-on, citrus, Sunny, Catus FNGs: None
COUNT: 12
WARMUP:
A few exercises then lots of stretching followed up by fellowship jog to parking garage.

THE THANG:
Set up Base Camp on 2nd level garage.
Jog up ramp, then 5 burpees followed by running down the ramp to base camp.
Jog up 2 ramps, then 10 SSH in cadence, then 5 burpees followed by running back to down to base camp.
Jog up 3 ramps, then 15 Merkins, then 10 SSH, then 5 burpees followed by running back down to base camp.
Jog up 4 ramps, then 20 Big Boy sit-ups, then 15 Merkins, then 10 SSH, then 5 burpees followed by running back down to base camp. Walk down to 1st level entry for recovery. Then recovery jog back to field.

MARY:
Quick Ring of Fire core exercises.

ANNOUNCEMENTS:
Turkey Trot tomorrow at Olympus
2F at Rudy’s in Alexandria next Thurs starting at 6:30pm

COT:
In life things are Not going to get easier. Today we kept climbing higher, doing more exercises, getting tougher. But after we completed each climb we got to enjoy the run down hill. We’ve got to toughen ourselves, our 2.0’s our co workers. Life doesn’t get easier as we grow up, take more leadership role, etc. We’ve got to take on the challenge, set the new bar and keep pushing forward. Moment of Silence to show your gratitude for what you are thankful for.

Tags: compound, Poe, Skidoos, Dial-up, Battleship, Big Bird, Popeyes, Peanuts, Walk-on, citrus, Sunny, Catus