10 PAX emerged from the #Fartsack on this second morning of spring in search of a way to #GetBetter. Arriving was YHC, who, in the midst of tapering for the P200, came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. It was an honor to lead these former #SadClowns this morning as they each were ready, willing, and able to #PushTheRock.
Conditions – 52 degrees and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Flutter Kicks x 16 (IC)
Imperial Walker x 16 (IC)
Jump Squats x 16 (OYO)
Squats x 16 (IC)
Mosey to intersection of Clemson Avenue/Coker Street
Burpees x 4 (OYO)
Indian Run to intersection of Coker Street/Wofford Avenue
Burpees x 4 (OYO)
Chaser LBC x 16 (IC)
Freddie Mercury x 16 (IC)
Iron Cross x 16 (OYO)
V-Ups x 16 (OYO)
Indian Run into Trenholm Plaza. Circle up near Tazza Kitchen.
Slow Fast Merkins x 16 (IC)
Bear Crawl halfway around parking lot island.
Lunge Walk halfway around parking lot island.
Plank until six arrives.
Hand Release Merkins x 16 (OYO)
Broad Jump Burpee halfway around parking lot island.
Lunge Walk halfway around parking lot island.
Plank until six arrives.
Knerkin x 16 (IC)
Mosey around parking lot island.
Plank until six arrives.
LBAC Forward x 16 (IC)
Shoulder Press x 16 (IC)
Overhead Clap x 16 (IC)
LBAC Backward x 16 (IC)
Merkins x 16 (OYO)
Exit parking lot of Trenholm Plaza, and circle up at intersection of Trenholm Road/Coker Street
Indian Run to intersection of Coker Street/Wofford Avenue
Burpees x 4 (OYO)
Chaser LBC x 16 (IC)
Freddie Mercury x 16 (IC)
Iron Cross x 16 (OYO)
V-Ups x 16 (OYO)
Indian Run to back to virtual shovel flag.
Slow Fast Flutter Kicks x 16 (IC)
Imperial Walker x 16 (IC)
Jump Squats x 16 (OYO)
Squats x 16 (IC)
Monkey Humpers x 10 (IC)
Burpees x 4 (OYO)
COT/BOM – McLovin
Moleskin:
• Honored to have Q at #SwampFox this AM. The Merkin Circuit in Trenholm Plaza was a #Crowdpleaser based on the groans herd from the PAX. Exhibiting crucial leadership, the Nantan stepped in to quell a near riot when YHC called a second bear crawl following the third round of Merkins.
• Fair amount of ab and upper body work this AM. Couple that with 1.3 miles of running, and we #PushedTheRock this AM.
• #LarryBirds were not in short supply this morning as RA and Polo did their thing, which, as most know, is finished first in any circuit.
• Couple of observations: (1) Knerkins in cadence are particularly unpleasant and (2) You cannot look another PAX in the eye while doing Monkey Humpers.
Announcements:
• Prayers for all PAX of F3 Nation posting at P200 this weekend
Aye!
McLovin