AO: ao_the-swanson
Q: Gretzky
PAX: Ricky Bobby, Disco, Bunsen, Spinal Tap, Gretzky
FNGs: None
COUNT: 5
5 pax posted to climb the ladder and make themselves stronger. YHC pax arrived a little earlier for a DD run. At 0530 all pax circled up for a warm up that included multiple reps of SSHs, Tin Man, Pianoman, and Grass Grabber exercises. There was some good energy from pax and we all finished stronger together.

WARMUP: SSHs, Tin Man, Pianoman, and Grass Grabber
THE THANG:
5 Station ladder (exercises completed at width ends of 2 basketball courts)
0 marker = 20x burpees on Q

1st marker = 20x burpees on Q , 20x squats on Q

2nd marker = 20x burpees on Q , 20x squats on Q, 20x groiners on Q

3rd marker = 20x burpees on Q , 20x squats on Q, 20x groiners on Q, 20x hand release merkins on Q

4th marker = 20x burpees on Q , 20x squats on Q, 20x groiners on Q, 20x hand release merkins on Q, 20x Bobby Hurley’s on Q

Sprint to other side of 2 basketball courts after each round

5 Station ladder
0 marker = 20x Flutters IC

1st marker = 20x Flutters IC, 20x LBC IC

2nd marker = 20x Flutters IC, 20x LBC IC, 10x Windshield Wipers IC

3rd marker = 20x Flutters IC, 20x LBC IC, 10x Windshield Wipers IC, 10x Dying cock roach IC

4th marker = 20x Flutters IC, 20x LBC IC, 10x Windshield Wipers IC, 10x Dying cock roach IC, 20x American Hammers IC
Lunge, reverse lunge, bear crawl, crawl bear and sprint between markers.

Sprint back a forth until time was called.

ANNOUNCEMENTS: Book club meeting

COT: Stays in COT

Thank you for opportunity to lead this morning.