Pacesetter (Pride Rock)

1. 

   Anonymous says:

   December 12, 2018 at 1:52 pm

   QIC: Colonel
   Pax posting (13 total including YHC)
   Chapo, Belding, Jake the Snake, Oz, Gadget, Drago, Tweety, Billy Bob, Brita, Klinger, Scrum, Sipe, Colonel
   The Thang:
   Beautiful night at the Rock AO full of Pride
   Quick Jog around front entrance off Metamora road – ~1/4 mile
   SSH in cadence as we waited for Kling to arrive – we did 50 and then 50 again
   Windmills IC x 15
   Merkins IC x 15
   Counted off 1 and 2 to partner up for stations:

   Station 1: Burpee over partner Planking and then switch
   Station 2: BB Situps together and then switch for second round and do merkin hand slaps
   Station 3: Banded triceps with partner doing flutter kicks and hold band as resistance then switch
   Station 4: Ball Slams w/ 25 or 15 lb slamball while partner 2 did 60 lb sandbag curls then switch
   Station 5: Wall Sit Squat against 6×6 pier while partner does decline merkins off your knees
   Station 6: Partner 1 bear crawls ~20 yds and then crawl bears back 2 times. Partner 2 does 35lb KB Goblet Squat until crawler is done.

   In each round the timer to switch with your partner was the person doing bear crawls. In Round 1 it was 2 bear crawls and then in round 2 it was only one down and crawl bear back. After both partners did their crawl we ran ~1/4 mile hard as a group before switching to next station.
   Final Run before COR, NOR and COT we had Billy Bob lead the entire run and he crushed it showing his end beatdown speed that the pax has come to expect – respect!

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