Serpentine Run to the Selwyn Elementary bus lot for SSHs, Merkins, LBCs and Mountain Climbers.
Run to Folsom Prison for 11s (Dips and Derkins) and then a mini Plank/Ab-o-Rama.
Run to Selwyn Elementary entrance on Colony for Lunge Walk to light post and Bear Crawl to next light post.
Partner up and Partner 1 runs up the hill around the tree/loop behind Folsom Prison and back while Partner 2 does stated exercise then flapjack. Round 1: Merkins. Round 2: LBCs. Round 3: Mountain Climbers. Round 4: Turkish Get Ups. Round 5: Burpees. An abbreviated Plank/Ab-o-Rama followed (incoming traffic).
Run out and on to Colony, up to the Brickyard and up to the end of the AG football field for the rest of said Plank/Ab-o-Rama.
Indian Run to the far end of the AG track followed by a lap of the track with 25 LBCs at each “corner” followed by a small lap of the AG parking lot with 12 Crossfit Merkins at each corner.
Run to the starting point for CoT.
Thanks to CMS for finally replacing a few street lamp lightbulbs for us. #darkCoT
Too many refuseniks on things like bear Crawls, Turkish Get Ups and Burpees.
Crossfit Merkins are sneaky hard.
Thanks to Frankie Five Angels for the takeout.
A privilege and honor for me to lead. Thank you.