23 PAX w/ 1 FNG showed in the gloom at Sawmill for another highly anticipated Q from YHC.
The Thang:
10 Burpees OYO and mosey to field near overflow parking
COP
Tempo merkin x 15 (IC)
V-up, Russian Twist x 20 ea
Tempo merkin x 10 (IC)
LBC, Skydiver x 20 ea
10 Burpee OYO
Rinse and Repeat (when 2nd set of burpees completed, line up at end of field)
Lunge walk / Squat combo – Lunge walk 10 steps, Squat x 10, rinse and repeat until arriving at treeline (about 50 yards)
Merkins x 20, V-up x 15
Plank until all done
10 Burpees OYO
Rinse and Repeat back to starting point
10 Burpees OYO
Mosey to tennis courts
Partner up
1st person does 1st leg of lunge walk suicide
2nd person does AMRAP of 5 merkin, 5 skydiver
Flapjack
Rinse and repeat for 2nd and 3rd leg of suicide
10 Burpees OYO
1st person does 1st leg of burpee broad jump suicide
2nd person does AMRAP of big boy sit up
Flapjack
Rinse and repeat for 2nd and 3rd leg of suicide
COT / BOM
Devotion
Isaiah 40:31
but those who hope in the Lord
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint.
Announcements
– Big changes coming for running options in the NE. We are combining Prowl to absorb the newly formed (yet not official) Blythewood running group. The schedule will be as follows:
– Monday – Chisel (running short distance, broken up with series of ab exercises) – Town Center in Lake Carolina – 0515 start time
– Wednesday – Group run (own pace) – Food Lion in Blythewood (right next to 77/Cobblestone) – 0515 start time
– Friday – Group run (own pace) – Town Center in Lake Carolina – 0515 start time