7 pax including 1 FNG posted for a nontraditional #Shawshank workout. Lots of Running, Merkins, Burpees, BBSU, etc. Great job today Men!!
COP
10 – Windmill IC
1) First up; 1 mile work up run, all pax did great.
Second up, Mosey to Warden’s Way. a .30 mile loop around the soccer fields.
Complete 1 lap and start with ten merkins
Complete 2nd lap, ten merkins, ten BBSU
Complete 3rd lap, ten merkins, ten BBSU, ten Burpees
Complete 4th lap, ten merkins, ten BBSU, ten Burpees, ten Flutter Kicks
Complete 5th lap, ten merkins, ten BBSU, ten Burpees, ten Flutter Kicks, ten Carolina Dry Docks
Complete 6th lap, ten merkins, ten BBSU, ten Burpees, ten Flutter Kicks, ten Carolina Dry Docks, ten Squats
Complete 7th lap, ten merknis, ten BBSU, ten Burpees, ten Flutter Kicks, ten Carolina Dry docks, ten Squats, ten release Merkins,
Complete the 8th and Final Lap, ten merkins, ten BBSU, ten Burpees, ten Flutter Kicks, ten Carolina Dry Docks, ten Squats, ten release merkins, ten Freddie Mercury’s
For those counting, Yes, 3.4 miles of Running, 80 merkins, 70 BBSU, 60 Burpees, 50 Flutter Kicks, 40 Carolina Dry Docks, 30 Squats, 20 release merkins, 10 Freddie Mercury’s and wait, there is more!!
Mary
COP
BBSU – 20 OYO
Flutter Kicks – 3 count (20 IC)
Scissor Kick – 3 count (20 IC)
LBC – 3 count (20 IC)
Freddie Mercury – 3 count (20 IC)
COT & BOM
Great work today by all, great to work with a small pax this morning.
Announcements;
– F3 Christmas Party is Dec 19
– still looking for P200 HC’s
– Go run 5K coming up in Feb. Look for more info in the next coming months
Prayer Requests;
Phillips Family
