11 men converged on the Abyss to experience an opportunity to push their limits (and legs).  After the initial “surprise” that there was a Q change due to sickness the mumble chatter began on why staying bed that morning may have been a better option.

A short disclaimer and “sermon” was given about why we get up at 4:30 to exercise and how it is our choice how we leave the workout.  Better than when we arrived…. or the same.  I reminded the men that they always had the choice to modify but that to use it “only” when necessary not just because it is an option.

Warm up (typical stretches and shenanigans)

Pavement Hill Work

• Lunges to top (mosey down)
• Basketball shuffle
• One direction halfway- Switch other half
• High knees and butt kickers on way down
• Reverse lunges halfway- sprint second half
• High knees and Butt Kickers on way down
• Sprint to top and do 3 Burpees
• Mosey down

Move over to Parking lot

Bear Crawls to each goal (4)

• 1st goal- 20 squats
• 2nd goal- 20 LBCs
• 3rd goal- 5 Burpees

Broad Jump to each goal (3)

• 1st goal- 10 merkins
• 2nd goal- 10 wide merkins
• 3rd goal- 10 diamond merkins

Over to benches

• 30 dips
• 10 steps ups each leg

Grassy Hill

11’s

• Jump lunges/merkins
• Go up hill (backwards)
• Finish with 50 Merkins and final accent up hill to COT.

Every man pushed themselves and  finished strong.  May struggle with stairs and sitting on the throne for a couple of days but left stronger than they arrived.

Shared announcements and Prayers.