Q: Leprechaun
PAX: Collar, CESS, Kilt, Ratatouille, McLovin, Detour, BunkBed, Jar Jar, Bidet, Lover Boy, Precious, Alter Boy, Tardy
FNGs: None
COUNT: 14
WARMUP:
Just enough to get the blood flowing
THE THANG:
30 minute HIIT workout
PAX complete a round of the following:
10 Burpees
10 jump squats
10 merkins
10 pranks jacks
10 BBS
Run a lap around Trenholm Plaza Parking lot.
After each round reduce reps by 1 till time runs out or get some EC and starting back at the top with 10 reps.
Not much mumble chatter do to heavy breathing and smiles during burpees.
MARY:
Included
ANNOUNCEMENTS:
06-30-23 0530 runvergence at #ramble
07-04-23 0630 Convergence at #thunder, Ryan Rawl Workout at the Statehouse or the July 4th 20 miler from Stride to the State House
07-11-23 0515 #rogue 5 yr Anniversary
07-24-23 to 07-29-23 Crazy Train! AO line-up coming soon
07-29-23 1900-2200 F3 Shag Dance Night at Covenant Rd PCA Fellowship Hall
08-05-23 Q School
08-29-23 0530 #thunder 10 Yr Anniversary
10-14-23 0700 @F3 Columbia 11 Yr Anniversary