Raising HR at The Phoenix

AO: The Phoenix

When: 2025-04-30

QIC: Mantooth

PAX (7): Ditch Witch, Hazmat, Macchio, Mantooth, Mr. Hand, Schrute, The Body

Preamble:

Krystal posted that The Phoenix still needed a Q yesterday, so I grabbed it.

Warm-O-Rama:

PAX moseyed to the third tier of the parking lot and circled up for some SSHs, Good Mornings, Willie Mays Hayes, Weed Pickers, Sun gods, and Michael Phelps OYO

The Thang:

We ended the Warm-o-Rama and jumped right into Mantooth’s Merkin Mile (M3), run a lap around the parking lot tier 2 and 3 (approx .25 miles) and then perform 15 Merkins in 2:30 mins. Repeat at the 2:30 mark for a total of 4 rounds (1 mile and 60 merkins in 10 mins). Next, we moseyed down to the flag and brought out a cinder (Shrute brought out an additional one, ty) and a jump rope. The plan was to split into two groups and have 3 different exercises per group… but it didn’t quite go to plan. Group 1 had Thursters with the cinder, Double Unders with the jump rope, and 75-85% run (approx 50 yards) down and back. Group 2 had burpees, crunchy frogs, and other the same run. We were supposed to cycle through our groups exercise for the length of a song, switching exercises when the runner returners for each group. After the song, switching exercises with the other group. But it turned into just cycling through exercises and running every third exercise. In the end it all worked out. With :45 seconds left, we dropped to our six and performed a :30 cross hold to close it out.

COT:

Recap of SMR, talks of Peachtree RR, and talks of Murph coming up. No specific prayer requests.

Naked-Man Moleskin:

The plan was to get the heart rate up and give the PAX a good beat down. Hopefully we pushed ourselves and got a lot out of this morning. Enjoyed leading as always.

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