Editor’s Note: Posted on behalf of Backstop
“Warm-up”
– 1 burpee
– Side straddle hops followed by mosey lap around parking lot
– 2 burpees
– Imperial Walkers, take a lap
– 3 burpees
– Slow/fast merkins, take a lap
– 4 burpees
– Helicopter Squats, take a lap
– 5 burpees
– “Chyna” squats (squats with little baby arm circles), take a lap
– 6 burpees, mosey to dirt track
Main Thang
– Run around the track + Bonnie Blairs/Squats/Step-Ups (2:58 team time)
– Rinse & repeat, but faster (2:56)
– One more time, but really fast w/ less reps (2:08!)
Another Thang
– Mosey in direction of AO with stops for hand-release merkins/diamond merkins/regular merkins
– We did those 4 times, but swapped out diamond merkins for Carolina Dry Docks after the first stop
Yet Another Thang
– Detour to the tennis court
– Suicides x3 (50% effort, 80%, 100%)
– Run in place until it is your turn to do a burpee
– Run in place until it is your turn to do 2 burpees
– Back to AO
Announcement:
Runvergence at Stampede (Parkland Plaza in West Columbia) on Friday to show support for fallen Cayce police officer
