21 September 2021

AO: Helix

Weather: 52 degrees, partly cloudy

PAX (17): House Party, The Plague, Toto, Mulligan (Respect), Nailed It, Cradle, Hawg (Respect), Al Borland, Vila, Romeo (Hate), The Detention, Patton (Respect), Fine Print, Black Flag, Z Bo, Pantyhose, Wax-On!

QIC: Wax-On!

Pre-run: The Plague, Toto, Pantyhose, Z Bo, Black Flag

Wax-On welcomed the group promptly at 0530, reciting the three F’s, the 5 core principles and the disclaimer. Moseyed to the green space at the base of the hill for warm-o-rama

Warm-o-Rama

  • 10 little baby arm circles
  • 10 seal claps IC
  • 10 overhead claps IC
  • 10 grass grabbers (tappy taps) IC

Pre-Thang

Line up at base of hill.

  • 10 burpees
  • Bernie Sanders up to the top of the hill
  • 10 HR Merkins
  • Mosey down the hill
  • Rinse/Repeat 4x

The Thang

Hub & Spoke – 4 groups

  • 10 burpees OYO
  • Bear crawl to corner 1 + 50 hand-release Merkins (spoke #1)
  • Bear craw to the center (the hub)
  • 10 Burpees OYO
  • Bear crawl to corner 2 + 100 squats (spoke #2)
  • Bear crawl to hub
  • 10 Burpees OYO
  • Bear crawl to corner 3 + 100 Big Boy Sit Ups (spoke #3)
  • Bear crawl to hub
  • 10 Burpees OYO
  • Bear crawl to corner 4 + 50 groiners (spoke #4)
  • Bear crawl to hub
  • 10 Burpees OYO

Omaha was called at 0605 and the group assembled at the base of the hill for 3 sprints to the top of the hill

Mary

20 American Hammers IC

Announcements

  • One of the Market to Market teams is looking for another runner
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