15 Pax including 1-FNG (Welcome John Hooks), extricated themselves from the fartsack and decided to get better before the sun rose on Tuesday 12/8.
Conditions: Lower 40’s, perfect
Disclaimer
Lap around building and circle up in side parking lot
LAC forward/Reverse 15 IC
SSH’s x 30 IC
Plank Jacks x 25 IC
LBC’s x 20 IC
Mosey to the “Pile”. Retrieve one cinder block each. Then mosey to the tennis courts.
At tennis courts perform following:
40 x Line Jumps
40 x Calf Raises
Run 3 Stop Suicide
Decline Merkin w/ feet on block x 25
Run 3 Stop Suicide
BBSU’s x 25
Rinse and Repeat x 2
Curls w/ Blocks x 30
Chest Press w/ Blocks x 30
Partner- up:
Partner 1 has cinder block placed on his back/ shoulders in a high plank position. Partner 1 AMRAPS merkins while Partner 2 runs 3 stop suicide w/ cinder block.
Flapjack
Partner 1 AMRAPS Monkeyhumpers while partner 2 runs suicide w/ Block
Flapjack
Mosey back to the brick pile with blocks overhead to return cinder blocks. Mosey back to tennis courts.
40- Side line Jumps
40- Calf Raises
Partner back up. Partner 1 AMRAPS squats while partner 2 runs suicide.
Circle for Six Minutes of Mary:
Flutter Kicks x 40 IC
Hello Dolly x 25 IC
Side to Side oblique raises x 20
LBC’s x 30 IC
Iron Cross x 10 IC
Six Inch hold / Round the world Cycle – By Slowpitch
Good Work by All…
Announcements:
12/15 Columbia F3 Christmas Party
12/26 NE Convergence