Build Up Beat Down by S’mores

Warmup

The Thang

Mosey to around the track encouraging PAX to run next to someone they have not met/talked with much before to learn more about them
Stopped at some intersections for a workout listed below
- 1st intersection:15 squats in cadence
- 2nd: 15 each leg alternating lunges OYO
Moseyed to the picnic tables
- 4 minute TABATA with 20 seconds of steps ups, with 10 second rest in between (8 sets)
- 3 sets each of 15 urkens, 15 LBCs, and 15 dips
Moseyed to the rock pile
- grabbed a rock and lined up side by side and partnered up
  - had Khakis throw a smaller rock as far as he could (he fortunately disappointed us)
  - 1 PAX bear crawl down and back from the rock that was thrown rather weekly by Khakis while the other while the other did overhead press (each PAX did 2 rounds of each)
  - 1 PAX lunges down to the rock and back while the other does curls for the girls (2 rounds each)
  - 1 Pax overhead carried their rock over head down and back switching hands on the way back while partner did bent over rows (2 rounds each)
- Everyone circled up for some other rock fun
  - We did goblet squats, tricep extensions, V ups (lots of grunting), F*** your face, american hammers with rock, with various PAX leading us and rotating to the right until we got back to our rocks
Moseyed bag to flag
- Had PAX circle up and get in plank position while we went around and told everyone a little about ourselves to get to know each other a little better
- Few Mary exercises for COT

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