CONDITIONS: 50 DEGREES AND CLEAR
COUNT: 93 WITH 5 FNGS
THE THANG:
COP: HOT SPOT – 25 SSH, 10 BODY BUILDERS: JINGLES – 50 FLUTTER KICKS, 20 MAKHTAR N’DIAYES: GOOSE – 20 HAND RELEASE MERKINS ON Q, 20 MONKEY HUMPERS IC: PRETZEL
PAX COUNT OFF INTO 4 GROUPS
GROUP 1 PRETZEL – HEAD TO TENNIS COURTS: PRISONER SQUATS 10 REPS HOLD 5 SECONDS. DECREASE BY 1 REP/SEC DOWN TO 5 REPS. ONE LAB AROUND AO. REPEAT THIS ROUTINE FOR MONKEY HUMPERS, RIGHT LEG LUNGE, LEFT LEG LUNGE.
BASELINE OF TENNIS COURT – 10 MERKINS AND BEAR CRAWL TO OPPOSITE END, 10 MERKINS AND BACK, 10 MERKINS. REPEAT WITH CRAB WALK AND CAROLINA DRY DOCKS.
17s – 3 PAX WITH 2 AT ONE END AND ONE AT OPPOSITE END. PAX 1 CHILCUTT PLANK, PAX 2 LBCs, PAX 2 17 SPRINTS BACK AND FORTH ACROSS COURT. SWAP UNTIL ALL PAX COMPLETE EACH POSITON.
MOSY TO CAGE: EACH PAX GRABS A BLOCK. CFTG X 15 IC; OVERHEAD PRESS X 15 IC; CUSACK SQUATS X10 IC
GROUP 2 HOT SPOT – MOSY TO CAGE AND EACH PAX GRABS TWO BRICKS. HEAD OFF CAMPUS 1/4 MILE RUN TO FIELD OF PAIN. 7s – SQUATS AND BURPEES WITH BRICKS AND 40 YARD SPRINT.
HEAD OUT – 1/2 MILE RUN TO NEXT FIELD. USAIN BOLT WITH 12 TEAMS OF 2 PAX. 60 YARD SPRINT. MERKINS, FLUTTER KICKS, SQUATS, LUNGES, BABY ARM CIRCLES, BURPEES, HILL BILLYS, LBCs,
HEAD OUT – 1/4 MILE RUN BACK TO CAGE AND DROP BRICKS. BACK TO COP.
GROUP 3 JINGLES – INDIAN RUN OFF CAMPUS TO SUMMERVILLE HILL. JACOBS LADDER WITH BURPEES. INDIAN RUN BACK TO CAMPUS.
WIDE ARM MERKINS X 20; IMPERIAL WALKERS X 20; DIAMOND MERKINS X 20; SQUATS X 20.
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GROUP 4 GOOSE – MILE RUN TO HUGER PARK. KNEES TO CHEST X 20; MERKINS X 20; PULL UPS X 20; DIPS X 2O, BENCH HOPS X 20; RINSE AND REPEAT
COP: 10 MINUTES OF MARY: HOT SPOT – 50 LBC ON Q, 10 Xs AND Os ON Q; JINGLES – 50 FLUTTER KICKS IC, 50 FLUTTER KICKS IC; GOOSE – WW2 SIT UPS, CHILL CUTS; PRETZEL – SNOW ANGELS X 20, RUSSIAN TWISTS X 20.
COT: COUNT, NAMORAMA, FNG NAMES, ANNOUNCEMENTS – ANNIVERSARY PARTY AND ROLL OUT OF SHEEP DOG PROGRAM, PLEDGE OF ALLEGIANCE, BOM.
DEVOTION: JINGLES
MOLESKINS: MAJOR T CLAPS TO ALL WHO POSTED – A RECORD NUMBER FOR F3 SUMMERVILLE! OUR PARTICIPATION IN THE XMAS PARADE HOW BOLSTERED OUR NUMBERS WITH 20+ NEW PAX! THANKS TO ALL Qs WHO PUT TOGETHER SOME GREAT ROUTINES. THANKS TO ALL WHO HAVE MADE US INTO A STRONG REGION BY CONTRIBUTING YOUR TALENTS, TIME, AND RESOURCES! WE CANT BE WHERE WE ARE TODAY WITHOUT EACH AND EVERY ONE OF OUR PAX! OUR GROUP HAS HAD A PHENOMINAL YEAR AND WE ARE LOOKING FORWARD TO A NEW YEAR OF BIG GROWTH AND NEW CHALLENGES SO GET IN, SIT DOWN, STRAP UP. AND HOLD ON BECAUSE WE ARE GROWING!