Thirteen men, including one FNG, started the day strong with a round of ladders meant to work the upper body and abs. Time to go to the beach.
Conditions: cool summer morning in South Carolina
The Thang:
Warm up the main muscle groups: all in cadence: SSH x 20; Imperial Walkers x 20, 10 count ATM; squats x 20
Mosey down King Street toward Devine to the bottom of the hill.
First Ladder OYO: 5 merkins at the bottom, 25 LBCs at the top; back down; 10 merkins at the bottom, 20 LBCs at the top; back down; 15 merkins at the bottom, 15 LBCs at the top; back down; 20 merkins at the bottom, 10 LBCs at the top; back down; 25 merkins at the bottom (crowd pleaser), 5 LBCs at the top. Plank when done.
Mosey down Blossom Street toward 5 Points.
Second Ladder up the grassy knoll, OYO. Same pattern and reps as the first ladder except with wide arm merkins (crowd pleaser) at the bottom and 2 count flutter kicks at the top. Plank when done.
Mosey to the corner of Queen and Blossom.
Third Ladder halfway up Queen Street, OYO. Same pattern and reps as the first ladder except with diamond merkins (crowd pleaser) at the bottom and Russian Twists facing up hill halfway up. Plank when done.
Mosey to Emily Douglass and grab blocks.
20 four count shoulder presses with the block in cadence.
20 Show Curls for the Girls with the block in cadence.
Return the blocks, and plank in a line at the edge of the field.
Broad Jump Burpees with hand release merkins across the field until time’s up (the crowd goes wild).
Jail break to the COT.
BOM: Spot
We brought FNG Bilbo into the fold.
DEVO: McLovin