Conditions : 68 and slightly wet
The Thing
Circle up in main field
- 50 SSH IC
- 25 Flutter Kick IC
- 10 Merkins OYO
- 25 IW IC
- 10 Wide Arm Merkins
- 20 Squats IC
- 10 Diamond Merkins
- 20 LBC IC
Pax follow YHC on run to back parking lot
Back peddle length of back parking lot
Karoke down side drive way switching half way
Mosey to front corner and partner up
- 25 Iron ross
- 25 Decline
Mosey around school back to main field
Pax line up and partner up, Pax perform following reps together.1st partner performs activity while other Pax runs half length of field. Partners continue to rotate until reps are complete.
- 50 Burpees
- Plank
- 150 Merkins
- Plank
- 150 Big Boy
- Plank
- 150 Squats
- Plank
- 50 Burpees
- Plank
Mosey to wall
90 Seconds Wall Sit
25 Flutter Kicks
90 Second Wall sit
Run to wall and back
90 Sec wall sit
1 Merkin, 4 press, 2 Merkins, 8 press, 3 Merkins 12 Press, 4 Merkins, 16 Press, 5 Merkins, 20 Press
Run to end of field.
COT and BOM : Double Rub
Devo – Ringer
Announcements
5 year anniversary for F3 Columbia-Cannonball Run is 7AM on Oct 21st.
Palmetto Place work out – 4.00 on Sundays