The Thang:
Disclaimer
Mosey to playground area at the ball fields
COP
Smurf Jacks 25 IC
Imperial Walkers 25 IC
Flutter Kicks 25 IC
Freddie Mercury 25 IC
Burpees 10 OYO
Mosey to pull up bars
Split group A – pull ups B – LBCs AMRAP x 1 min flip flop
A – merkins B – LBCs AMRAP x 1 min flip flop
Dips on picnic benches 25 OYO
Mosey over to baseball field
Run along outfield with 3 stops for ex
Merkins on way out; Mountain climbers on way back – reps of 2.4.6.8.10
Mosey back to AO for some bricks
Shoulder press w/bricks 20 IC
Overhead squat w/bricks 20 IC
Big Boys 15 OYO
Curls 20 OYO
Run 50 yds with bricks leave 1 and run back, drop other brick and then return to pick up 1st brick
Wall squats x 1 min
BTTW x 45 sec
COT/BOM
Announcements: Eagle promoted 9/11 Run for our Troops in West Columbia to support Team RWB www.runforourtroops.com
Sandhills running group MWF