• When: 10/31/15
  • QIC: Valdez
  • The PAX: Ronda, Floater, Demo, Purple Pony, Gepetto, Senator, Viagra, Big Sky, Blue Blocker, Orange Apron, Cheesesteak, Pergo, Lord Business, Hatter, Tweetsie, Purple Pappi


NE Columbia Convergence

#Sawmill welcomed the pax from #Sandlot for a NE convergence as well as a guest post from Raleigh F3nation (Pergo).

Disclaimer

Warm up lap

COP

SSH x 50 IC

Imperial Walkers x 20 IC

Little Arm Circles x 15 ea way IC

Chinooks x 15 ea way IC

Flutter Kicks x 25 IC

Split Straddle Hops (legs alternating front and back) x 40 IC

1 leg Burpees x 7 ea leg

Split group into 2 halfs

Group spread out in plank and rotated jumping over other pax with increasing merkins at your turn 50yds down and back

Mosey to Football field – with stop in parking lot to regroup and get in 15 Burpees OYO

At field – Bear crawl (10yds)/ 5 merkins, Lunges (10yds)/ 20 LBCs repeat down field for 100 yds

Partner – Derkins holding legs and then run 10 yds with increasing # of Derkins

Partner – 1 runner and 1 exerciser AMRAP

Squats, Big Boys, Shoulder Press, Peoples chair, Plank, Carolina Dry Docks, SSH

Mosey back to parking lot – with stop to regroup and get in 15 burpees OYO

Circle up – Gepetto led Carolina dry docks; Senator led flutter kicks extravaganza

COT/BOM

Will continue monthly convergence

 

 

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