12 Pax arrived at #thecastle for Wham!’s Suicide Circuit. After weeks of #doingwork in swamp like conditions, a welcomed cool breeze touched upon us for 45 minutes which put a #jitterbug in our step.
#Thewarmup
21 imperial walkers
20 side straddle hops with a burpee on each 5 count
21 moroccan night clubs
15 merkins
15 BBSU OYO
20 flutter kicks
20 high knees
#TheGoGo
Base:15 curls including overhead presses with blocks
Jog to station 1 for 15 squats
Back to base for 15 curls with overhead press
Back to station 1 for 15 squats
Jog to station 2 for 5 BBSU
Back to station 1 for 15 squats
Back to base for 15 curls with overhead press
Jog to station 1 for 15 squats
Jog to station 2 for 5 BBSU
Jog to station 3 for 10 LBC’s
Back to station 2 for 5 BBSU
Back to station 1 for 15 squats
Back to base for 15 curls with overhead press
Job to station 1 for 15 Squats
Jog to station 2 for 5 BBSU
Jog to station 3 for 10 LBC’s
Jog to station 4 for 15 Iron Crosses
Back to station 3 for 10 LBC’s
Back to station 2 for 5 BBSU
Back to station 1 for 15 squats
Back to base for 15 curls with overhead press
Rinse and repeat all of the stations stopping at station 6 for 20 merkins. Rinse and repeat 1 more time.
No time left for #onemoretry. The last station would have been 25 Carolina Dry Docks followed by 25 #monkey humpers.
COT/BOM
Announcements:
Give2Give
F3 Columbia 5 year anniversary 10.20.2017 – we will post there
GoRuck Light 11.4.2017