QIC: @diopter
PAX: @Vila @Barnacle @Klinger @DeathBenefit @Crawfish @Iceberg @Bloomer @Rat @ShakeItOff @Flo @Polygon @HalfCocked @SoftShell @PorkBelly @SlimShady @Kobalt @Dabo @ChristopherRobbin @FreeWilly
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Warm-up:
SSH x 30 IC
IW x 15 IC
Asphalt Grabbers x 10 IC
Stretch Hammy’s (right, left)
Merkins x 10 IC
LBC’s x 50 OYO
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The Thang:
To the track, we went for two laps of Indian Runs
Grab the pavers at the brick pile and head back to the parking lot.
Partner up
Set 1: While partner is performing merkins, the other runs with bricks up near or over the head around the lot. After each partner completes each thing, we rinsed and repeated with Burpees, and then Big Boy Sit up’s.
Set 2: Held Plank, and then did 25 Flutter Kicks IC
Set 3: While one man was performing Burpees, his partner ran around the lot. After finishing the burpees his job was to run and catch up to the man running. We did this for 4 total laps around the lot.
Set 4: Held Plank, and then did 25 Freedom Twists IC
Set 5: At the starting line one partner sprinted around the lot while the other held plank until both runs did a lap. We then rinsed and repeated this with Backwards Run, High Skips, and Butt Kickers.
We placed the bricks back on the pile and headed back to the flag.
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COT:
I didn’t have much prepared today, because it was the first day of school, I wanted to make sure everyone got home to help get their kids to get ready.
Announcements:
- Labor Day F3 Convergence, 0630 at The Egde (Folly Beach Pier)
- Indigo Rebellion Launch on Johns Island, Sept 7, 0700 Haut Gap Middle
TAP’s
- Falkner and his wife and child
- Harbaugh and his continued health
Enjoyed it, gentlemen!
Diopter