34 PAX including 1 FNG (Welcome Hansen)
Warm-up:
- Jump Rope x25
- High Knees x25
- Butt Kicks x25
- Side-Strattle-Hops x25
- Willie Mays x15
- Merkins x25
- Ray Lewis x25
~0.75mi run to Evergreen Hill
- Set 1
- Jumping Lunges x50 (x25 each leg)
- Hill Run to Very Top
- Merkins x50
- Back Downhill to Plank until all PAX make it down
- Set 2
- Prisoner Squats x50
- Hill Run to Very Top
- Merkins x50
- Back Downhill to Plank until all PAX make it down
- Set 3
- Sumo Squats x50
~0.75mi run back to HWD Central, Home of the The Vulcan AO
Mid-run drop of the flag forces all PAX into 20 burpees
Park Bench AB Beatdown Finale:
- Flutter Kicks
- Bunny Hops
- Seated Crunches (aka Boat/Canoe; aka Lemon Squeezers)
- Mtn Climbers
- Decline Leg Lifts
Grand Finale of 5 Burpees
MEN GOT BETTER!