Q: Adrian
PAX: Adrian, Insanity, SubPrime, Oscar, Spot, SweetTart, Bucket Truck, Phlegm, Strudel, Churchkey, GFD
FNGs: 1 GFD
COUNT: 11
Warmup:
SSH x 20 IC
Merkins x 10 IC
LBC x 20 IC
Squats x 10 IC
The Thang:
Mosey to off campus
Corner of Wilmot / Queen
SSH x 10 IC
Mountain Climbers x 10 IC
3 burpees
Mosey to Queen / Duncan
SSH x 10 IC
10 jump squats OYO
Plank sequence
Mosey to Queen / Monroe
SSH x 10
Plank jacks x 10 IC
3 burpees
Mosey across Harden to Waccamaw (can feel the presence of the one and only Robber)
SSH x 10 IC
Imperial Walker x 10 IC
Mosey to Heyward Street Hill for Jacob’s Ladder
Run to Corner of Heyward / Edisto for 7 burpees … back down … up for 6
Down to 1 burpee finish at bottom
Mosey to S Queen and Heyward
SSH x 10
Mosey to Heyward Street UMC for Dirty McDeuce
4 sets of 3 exercises, all 12 reps IC, no rest between exercises
Merkins / Mountain Climbers / LBC
Wide-arm Merkins / Plank Jack / Freddie Mercury
Slow/fast Merkins / Russian Twist / Chaser LBC
Knurkins or Merkins (pax choose) / Mountain Climbers / Flutter kicks
Mosey to S King / Heyward
SSH x 10 IC
Squats x 10 IC
10 jump squats OYO
Mosey to Monroe / King
SSH x 10 IC
Low plank x 60 seconds
Mosey to Queen / Duncan
SSH x 10 IC
Squats x 10 IC
Run around Hand to the field
Pax on line, Mountain Climbers x 10 IC, sprint across field (Strudel ran a 4.3)
Pax on line, Plank Jack x 10 IC, jailbreak to flag
Announcements
COT
· Great job by the pax, work was done
· Welcome to FNG … DFG. The Dog Faced Gremlin!
· Great to see Thunder OG Subprime back in action!