DISCLAIMER: Given

Warmup: 
Abe Vigoda – 25 IC
Hairy Rockets – 20 IC
Arm Circles – fwd / overhead – x10 IC
Copperhead Squats – x10 IC
Annie’s – x10 IC

THE THANG

-Mosey to the bottom of the La Mesa hill.

-Performed “failure to launch” which is performing a slow squat to a countdown from 10. Upon reaching one all pax “launch” by jumping into the air. We performed this until the first pax ‘failed to launch’ and feet remained on the ground. Perhaps this was around rep 6 or 7…..

-Indian Run up the hill with a coupon [35lbs kettlebell]. The Q pulled out a few pre-staged kettlebells. We began a modified Indian run, the pax in the rear would carry the kettlebell and sprint up to the front of the line, once the pax got to the front he passed the kettlebell back amongst the line. The last pax then sprinted to the front….

At the top of the hill in true Suribachi fashion, we circled the flags and performed several shoulder exercises.

• 8-count body-builders 10 OYO
• 4-count Raise the Roof [Air Presses] 20 IC
• Ranger Merkins 10 IC
• Caronlina Dry Docks 10 IC

Mosey back down the hill.

Did a few Baby Birds, to loosen up the shoulders.

Rinse and repeat Coupon Indian Run…only this time we used a 15lbs kettlebell!

Once we reached the top, we couldn’t neglect our legs!

• Air Drama (squat to a calf raise, back to a squat) x 20 OYO
• Alternating lunges 20 IC

Words of Wisdom

“We only have one story. All novels, all poetry are built on the never-ending contest in ourselves of good and evil.” -John Steinbeck

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria