• When: 09/10/15
  • QIC: Hot Tub
  • The PAX: Tweetsie, Nomad, Purple Pony, Lord Business, Ringtone (FNG-Lewis), Birdman, Ditto, Valdez, Sooner, Bigfoot, Spidey, Hook 'Em, Ditchwitch, Waterboy, MiterBox, Floater, Backhand, Gipetto, Cheesesteak, Wiretap, Slowpitch, Purple Gecko, Hot Tub


Spaghetti Legs

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

 

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