Pondering the eve before my first Q at the new AO, I felt it prudent to scout the location. While on tour I realized there was a great wealth of opportunity to explore around. Seeing an opportunity to take the PAX on a OCR tour through the woods, I used the time to mark out a path through the woods with flags. This meant ample planning for running through in near dark, making sure to clear out any logs that might be in the way.

COP Warmup
50 SSH
25 IW
25 MC
25 Windmills

Kettlebells
40 – 1 or 2 arm swings (Russian or American style)
20 – Goblet squats
20  plank rows (each side)
25 Russian Twists
1 other to be named kettlebell move

Coupon Time
Depart from the DBES flag pole and head out for some mosey. Down to the creekside woods. Pick up the stashed log, back up the hill and mosey down the road. 20 group shoulder presses before dropping the coupon off for later use by the upper retention pond.

OCR Time
Mosey back to the woods by the creek. Follow the white flags through the woods, stop off at the rock pile and do 25 curls each arm with a boulder. Back onto the course following the flags, across the creek, and over to the rock pile. Pick up a large rock, sprint up the hill, 25 overhead presses, sprint back down. Sprint back up the hill with the rock, 25 overhead tricep extensions. Sprint back down to the rock pile and drop things off.

Follow the flags along the retention wall, over the culvert to the retention wall low side. Climb up 6 feet to the top of the wall, hand over hand stepping down the retention wall. Sprint up the hill and circle back around to the coupon dropped earlier

Coupon Take 2
Pick up the log and return it to where we get it from. Before dropping it off, 25 group squats. Return the coupon.

Mosey back to the school entrance, OYO pull ups, one pull up on each of stone pillars, 16 in total. Land back at the flagpole for some dealer’s choice ab-o-rama.

Nake Man Moleskin
Thanks to the PAX for trusting me on the adventure through the woods. All-in-all we fared well on the adventure and had a nice mix of strength, team, and cardio.

Congrats go out to Atlas and Ringer with recent 2.0 additions.