Cover Your Six – Gloom Mountain – 7/23/2018

16 PAX posted for a cadence, count, and cover your six tutorial.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

The Six

Mosey to Simmons and back to

Gloom Mountain making sure to go back for the 6

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Gloom Mountain x 5 – first finishers go back and get the 6’s and finish with them

Side shoulder raises x 30 in cadence

Front shoulder raises x 30 in cadence 

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Beer crawl gloom mountain

Burpee waterfall (3 Burpees)

Plank to “for the first time in forever”

Gloom Mountain – 6/11/2018 – Spider-Man

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs

Warm Up

SSH x 30 in cadence

Merkins x 20 

Willie Mays x 20 in cadence

Michael Phelps x 10 in cadence 

Merkins x 20

Squats x 40

Merkins x 20

Mosey to the track

1 mile Indian Run

Mosey to basketball courts and partner up

Spider-Man Dora

100 Merkins

150 Squats

Bear Crawl Dora

200 LBC’s

Burpee-Hops Dora

50 Merkins

sprint up and down Gloom Mountain

10 merkins and 20 LBC’s 

Plank to “you’ll be in my heart”

5 merkins 

Sunrise Stretch