Where: GRIDLOCK AO

When: 5:30am

Q: Duggar

Pax: OG, Yanni, Sous Vide, and Duggar

First was some warmups

10 Michael Phelps 4 count ic

15 pavement grabbers 4 count ic

oyo calf and thigh streching

.7 mile run to a lit parking lot as we needed some light

5 cones that were lined about 20 yards apart.  Stared at one end, calling it home base and did in kind of like a suicide.

Run to the far cone do the exercise and  run back to home base.  Run back to the far cone do the exercise again then to the next cone, and then back to home base.  We did the until we finished.  Then we cut the amount in half and did it again the opposite direction..  Exercise and amounts were;

10 hand released merkins

10 jump squats

10 burpees

30 lbc

30 ssh

Ran the .7 back to start and ended with a couple min of mary.