"Stations Everybody!" at the pump station 7/19/26
PAX:
Carmen San Diego
Ukulele
Photon
White Out
Finkle
Flo
Shepard
Coconut (Q)
Doc Punk (DR from NOLA)
Intro: Mission and Core Principles. Move blocks to the bottom of the stairs.
Warm-O-Rama
20 SSH IC
THANG:
partner up. Pairs disperse to stations and begin making circuits until all blocks are at the top of the stairs. Regroup for phase 2.
The circuit: You and your partner block bunny hop up 1/4 of the stairs. Leave blocks and run to top. Bear crawl around the monument-one guy to the left and the other to the right until you meet on the other side. 5 (5 was too few so we upped it to 10) partner merkins then mosey to the flagpole; 20 partner squats then jog down the hill and back around to the bottom of the stairs. Run up to your block and begin again with hopping the next 1/4 of the flight of stairs.
After all blocks were at the top, we began phase 2 with 10 burpees IC.
Same partners, same stations, but now the stairs are just a run, and the other movements use the block. instead of bear-crawl, ape hop around the monument on 1st circuit. on 2nd, rifle carry block to the flagpole. replace the last set of squats with 100 curls.
COT: COR, NOR. Finkle 6.
LDP3 about having self discipline to protect and treasure your marraige.
Prayers for Harper and others.
Honored to lead today. thrilled to welcome Doc Punk to a black-swamp beat BD, and so happy the wildfire smoke wasn't bad today.
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