• When: 2018-06-14
  • QIC: No Help
  • The PAX: Blue Rhino, Banjo, Bar Crawl, Rumble Strip, Rook, Over Exposed, No Help

Basics and Form

Weather: Typical South Carolina Summer Morning

The Thang:

Intro, disclaimer

Mosey around to the top of hill by the dumpster for COP

SSH x 10 IC
TTT x 10 IC
Imperial Walkers x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
LBAC x 10 IC r/f

Partner up

As a pair, complete a total of 150 merkins (strict form – chest to ground, full extension).  Partner one starts, and while partner one is doing the exercises, partner two runs down to the bottom of the hill, completes 10 squats and runs back up.

Round two, same total except 150 squats (strict form – weight back on the heels, break parallel) at the top, and 10 BBSU’s at the bottom.

Round three, same total except 150 BBSU’s (strict formish – butt on the ground, heels planted, no rocking) at the top, and 10 merkins at the bottom.

Focusing on form caused this to take up the entire time.

Mosey back to the shovel flag.



6/20 – Cheech run-vergence, meet at Shawshank at 0500.
8/4 – Sweet Baby-O 5K at Saluda Shoals
8/25 – Stomp the Swamp 5K

Prayer Requests