AO: Thunder
Q: Oscar
PAX: Costanza, Fallout (1st F), Insanity, Oscar, Spot, Ronda, Cornstache
FNGs: None
COUNT: 7
WARMUP:
Sun salutations
Catchers squat loosen up
Worlds Greatest Stretch
Mercans
SSH
Imperial Walkers
Squats
Track lap
Walking stretches
THE THANG:
Mosey to Emily Douglas
Hip thrusts
Reverse plank
Carolina Crab-cake
Q: Oscar
PAX: Costanza, Fallout (1st F), Insanity, Oscar, Spot, Ronda, Cornstache
FNGs: None
COUNT: 7
WARMUP:
Sun salutations
Catchers squat loosen up
Worlds Greatest Stretch
Mercans
SSH
Imperial Walkers
Squats
Track lap
Walking stretches
THE THANG:
Mosey to Emily Douglas
Hip thrusts
Reverse plank
Carolina Crab-cake
5 full-hang pull-ups
10 incline & decline Mercans
15 jump squats
20 spot LBCs
25 flutters
30 sec plank
Run to amphitheater
20 dips
20 box jumps
Run outside the park and back down steps
X2
Hold plan with hip dips for the 6
Mosey to Queen Street hill for
15 hand release Mercans at the bottom
Run backward 1/2 way up to the light and forward the rest of the way.
20 Bonnie Blairs and 30 flutters
X2
Daisy Chain with last man back completing 1 Mercan before sprinting to the front.
MARY:
Wall sit & one legged wall sit
ANNOUNCEMENTS:
Nov 12 convergence & foodraiser
Dec 17 Half Marathon
COT:
Be a blessing in the lives of others.