18 men face the gloom of Nations Ford High School this morning for some down painment on the hill by the ROTC building. Pre-Q advertising promised it was going to suck….and it did.

Warm up lap with buttkickers, high knees and shuffles. Circle up for 25 SSH, 20 little arm circles (the shoulders would need a decent stretching), 10 IW and a plank series to knock the dust off. Mosey to the bottom of the ROTC hill.

The Thang

Part 1:
1) Lunge walk to the top of the hill
2) Wobbly mosey back down
3) Reverse Lunge walk to the top of the hill
4) Even wobblier mosey back down
5) Count off in 1s and 2s

Part 2:
1s stay at the bottom and do 5 diamond merkins, 5 regular merkins, 5 wide arm merkins then sprint to the top
2s go to the top and do 10 pull-ups then mosey to the bottom.
Flip flop
Rinse and Repeat x 5
LBCs until the 6 comes in (I think we got in 40 double counts)

Part 3:
Round 1 = 10 BurpeeMerkinHops (triples) then sprint the rest of the way to the top and mosey back down. (BurpeeMerkinHop = Drop down to merkin position and thrust yourself up and forward 3x in the merkin position then complete the burpee)
Round 2 = 10 BurpeeMerkinHops (doubles) then sprint the rest of the way to the top and mosey back down.
Round 3 = 10 BurpeeMerkinHops (singles) then sprint the rest of the way to the top and mosey back down.
Round 4 = 10 Burpees then sprint the rest of the way to the top and mosey back down.
Round 5 = 10 Burpee Broadjumps then sprint the rest of the way to the top.
Once at top, Curb Release Squats (squat down to a sitting position on the curb, raise your feet off the ground, then stand back up) until the 6 comes in.

Mosey to COT

Prayers for family and injured Pax. Announcements include all the madness on Nov. 19th and the Christmas Party. Read your newsletter. AN oxygen deprived CSPAN took us out with the good word.

Welcome FNG “Undertaker” – RESPECT! Another fine Pusher EH.

At some point in the BurpeeMerkinHops series, Longshanks tweaked his back – prayers for a quick and easy recovery.

Thanks for the opportunity to lead a very fit group at the best all-around AO in the Fort Region. Honored and humbled.

Tchaser out!