Ballast Beatdown POAS
# of Pax: 3
Pax: Crocket, Fire Marshall Bill & Gravity
Welcome, mission, 5 core principles, disclaimer.
Warm o Rama
SSH x 20 IC
Gravel Pickers x 15 IC
Hillbillies x 20 IC
Going on a POAS (Pearls on a String) – but before we start – 5 burpees OYO.
Mosey south, stop to admire the Balboa Stairs – gonna be fun for 11s one day. To the memorial by the Diligence
Incline Merkins x 20 IC
Mosey to the Federal Courthouse past the 500 concrete trucks lined up ready to pour at the River Place project.
Courthouse fountain: Decline Merkins x 20 IC
Mosey to Dock St: Squats x 20 IC
Mosey to Orange St – 5 burpees OYO
Up the hill to Front St and down/up to Dock St – WW2 Sit ups x 20 IC
Down Front to Market – Mountain Climbers x 20 IC and Plank Jacks x 20 IC
Mosey to Princess St – Freddie Mercury’s x 20 – 4 count OYO
Mosey to the Post Office – 10 burpees OYO
Mosey toward Grace to find a scaffolding adjacent to the Waffle House
Pull up circuit: 5 pull ups, 10 squats for 3 rounds
2nd circuit: alternating hands x 5, 10 squats – 2 rounds.
3rd circuit: hold in the up position for a 10 count.
Mosey to Walnut St: Decline Merkins against the Cotton Exchange x 20 IC
Mosey to the CFCC parking deck at Redcross and Water.
5s from the front landing to the top: 4 burpees at the top, 1 – 4 count SSH at the bottom
Mosey long way down to the bottom and stop on Water at the aLoft Hotel under construction and collect the 6. Jail Break to the AO.
6 Minutes of Mary
American Hammers x 20 IC
Hello Dolly’s x 20 IC
WW2 x 20 IC
COT: The three of us shared thanks that we are all still working full time and able to provide for our families when so many are struggling. Really happy about being back in the gloom with the guys. Winning the 10th Anniversary is great, the real work begins now … Who’s Motivated?
Prayers for medical staff, first responders and military. Prayers that He will use us to help others invest in their spiritual economy until the nation’s economy can come back full speed so that others will invest in the church and ministry for the spread of the Gospel.
An honor to lead.
Respectfully yours; Gravity