[flash] Merkin Mile

AO: flash
Q: Singlet – Justin Nelson
PAX: Hooch – Bret Turner, Animal Chris VanDruff, Black Hat, Chainsaw, Deadwood, Doughboy, Elmer’s, Fuse Box, Inspector Gadget, Rain Man, Singlet – Justin Nelson, Turnbuckle – Greg Holencsak, Falcon, Deep Dish, Noonan
FNGs: None
COUNT: 15
WARMUP: Side straddle hop, Calf stretch, Runners stretch

THE THANG:

Mosey to the stretch with 2 circles by track
Partner work 3 sets
Partner one runs to island and back
Partner two 10 squat jumps, 10 reps of big boys, and hold plank 30seconds, repeat until partner returns. #plankcember

Mosey to parking lot
Merkin Mile: 4 laps (~1/4 mile ea) and Total 100 merkins.
Lap 1: 25 incline Merkins with hands on the curb
Lap 2: 25 decline merkins with feet on curb
Lap 3: 25 incline Merkins with hands on the curb
Lap 4: 25 decline merkins with feet on curb

In parking lot Suicides at each forward line 2 burpees

Front of high school, 10 dips, 10 step ups each leg, short lap, mosey back to COT for time. 3+ miles, great work gentleman.

Announcements: @transporter shared details of Christ closet work with transitional housing from homelessness on Dec 16. He encouraged whoever can help to join, feel free to bring 2.0 and M. Details to be posted to slack.

Sign up for holiday party by cutoff, Dec 8th.

(Fingers crossed I tagged all the right Pax)