Things got a little bumpy right from the start as the PAX arrived and learned that Jiffy is having some work done to improve the AO.  Cones everywhere and new pavement is going in.  Modification therefore stared early as the PAX were forced to park somewhere other than our normal place.

The PAX of 9 gathered near the entrance to the Middle School rather than the Elementary School and received their notification of the element of risk that laid before them.  With that we were off on a mosey to the front of the middle school.

Warm up:

• Honeymooner and downward dog – the mumble chatter broke this one up pretty quickly…..
• SSH x52
• Windmill x10
• Merkin x10

The Thang:

Burpee/Merkin/Plank Chase – The PAX lined up in a plank position with a 10 yard separation between each man.  The first man ran up to the next man in plank, performed a burpee and jumped over the planking man at the top of the burpee.  He then ran to the next member of the PAX and did the same until he reached the end of the line.  For the men holding plank, they performed a hand release merkin each time a member of the PAX on the burpee chase passed them.  When the last PAX passed them, they would start the chase.  This continued for the full drop off circle which is a quarter mile.  With the number of PAX in attendance, everyone had the chance to do the burpee chase 3 times for one lap around the circle.

Regroup at the front of the school and each man grabbed a bench for leg work.

• Squat Jumps Slow – lower until your six is on the bench and then explode up.  Done slowly in cadence x10
• One Leg Squats – Put one leg the bench and squat with the other leg x10 each leg
• Squat Jumps Fast – Q yells out Down to lower six to the bench and then up for exploding into a jump.  Done in quick cadence (approximately 1 per second) X10
• Calf Raises Straight x10
• Calf Raises Out x10
• Calf Raises In x10
• Run a lap 1/4 mile

Line back up for another round of the Burpee/Merkin Plank Chase.

Leg work again:

• Squat Jumps Fast x20
• Calf Raises Straight x20
• Calf Raises Out x15
• Calf Raises In x15

Mary:

• Dying Cockroach x25
• Big Boy Sit-ups x15

COT

Announcements – Convergence this Saturday

Prayer Requests – Prayers to those traveling this weekend.

It was an honor to Q such a strong group of HIM!  Thank you to Jiffy for the opportunity!