• When: 2020-11-27
  • QIC: Ken Doll
  • The PAX: Rock Drop, Dunphy, Ken Doll


Last minute sub

Our scheduled QIC couldn’t make it Fri AM so YHC volunteered to take the lead about 30 minutes before bootcamp. YHC has some experience Qing so it didn’t take long to come up with a plan. It was pretty foggy so we stayed on campus for safety reasons. 

Thank you to Rock Drop & Dunphy for posting and for making me the #warbaby. 

Conditions: 60s, foggy

The Thang:

Disclaimer, BOM

Warm up mosey around parking lot to top of parking garage 

COP

TTT x 10 IC

IW x 10 IC

Dirty MacDeuce 

Rd 1

Merkins x 12 IC, Squats x 12 IC, American Hammers x 12 IC, Lap

Rd 2

Diamond Merkins x 12 IC, Squats x 12 IC, Freddie Mercuries x 12, Lap

Rd 3 

Wide Merkins x 12 IC, Squats x 12, Flutter kicks x 12 IC, Lap

Rd 4

Merkins x 12 IC, Squats x 12 IC, LBCs x 12 IC, Lap

Line up at curb

Rd 1: Plank Jack Merkins x 10, Run to far end, Burpees x 5, Run back 

Rd 2: Plank Jack Merkins x 10, Squat Jumps x 10, Run to far end, Burpees x 5, Run back

Rd 3: Plank Jack Merkins x 10, Squat Jumps x 10, V-Ups x 10, Run to far end, Burpees x 5, Run back

Rd 4: Plank Jack Merkins x 10, Squat Jumps x 10, V-Ups x 10, Carolina Dry Docks x 10, Run to far end, Burpees x 5, Run back

Rd 5: Plank Jack Merkins x 10, Squat Jumps x 10, V-Ups x 10, Carolina Dry Docks x 10, Mt Climbers x 10, Run to far end, Burpees x 5, Run back

Mosey down to grass & line up at pavement 

Lunge to tree, Bear crawl to opposite pavement, Run back 

R&R x 5

Mosey 

High plank x 1 min

Mosey back to flag 

Low plank x 1 min 

COT & BOM 

Devo: Galatians 6:10

Announcements

1/1-1/8: SAFE Lexington 24/7 Run 

 

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