Going into todays WO I was thinking I’d hold off on the merkins and the Burpees. Unfortunately , I couldn’t help myself.

While no pre-run today I did a pre-mosey with the vest and discovered all the other options that this site has. It’s a great place and I encourage PAX all over the fort to make the drive down to Catawba Ridge. It’s well worth it!

Warmup:

Mosey to the band lot where we would sprint every two islands followed by a recover mosey to the next island. We repeated this until the end of the lot.

Circled up near the car line.

15 SSH
10 MNC
3 Burpees
15 Seal Jacks
5 SLOOW Windmills
15 Mountain Climbers

Mosey to the bottom of the hill behind the football field.

2-Minute Drill

Each Pax are to perform:

25 Burpees
50 Jump Squats
75 LBC’s
100 4-CT Flutters
100 Hello Dolly’s
75 LBC’s
50 Jump Squats
25 Burpees

Every 2 minutes though they would be required to run to the next cone do Hand Release Merkins and then continue with the reps of the exercises.
The cones went from the bottom all the way to the top of the hill. Once at the Top of the hill Pax needed to run all the way back to the start stopping at each cone for additional HR merkins.

1 additional wrinkle in this routine is that I had a whistle. Every time I’d blow the whistle I would “audible” to another exercise or a new rep count. For Instance, I upped the HR merkins from 3-5-7 during this workout. In addition, I changed the total burpees from 25 to 35.

Everyone got done with this portion of the workout with about 8 minutes to spare so we ran to the last cone on the top of the hill and did 5 reps of each exercise then ran back down to the bottom of the hill. Doing 3 HR merkins at each cone on the way down and doing 10 HR merkins at the bottom of the hill. With just under 4 minutes left we ran the hill one more time doing 5 burpees and 10 flutter kicks on the way up at each cone.

We timed it so we got back to COT right at 6:00.

Appreciate Cohiba for the call and welcome Voltage all the way from Charleston!