PAX: 20 – Crablegs, Rat, Red Tide, Deductible, Uber, Free Willy, Weed, Kobalt, Pork Belly, Popov, Polygon, Bloomer, FNG-Trinta, FNG-Mouse, Dabo, FLO, Crawfish, Shortsale, Cusack -Charlottesville
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Warm-up:
25 SSH IC
20 Imperial Walkers
20 Grass Getters
30 Little Baby Arm Circles
1-lap mosey around the track
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The Thang:
Proceed to the tennis courts for a sprint pyramid
1-2-3-4-5 Burpees with 30-yard sprint between each set
1-minute rest
2-4-6-8-10 Merkins with 30-yard sprint between each set
3-6-9-12-15 Jump squats with 30-yard sprint between each set
1-minute rest
4-8-12-16-20 Carolina Dry Docks with 30-yard sprint between each set
1-minute rest
5-10-15-20-25 Squats with 30-yard sprint between each set
1-minute rest
4-8-12-16-20 Carolina Dry Docks with 30-yard sprint between each set
1-minute rest
3-6-9-12-15 Jump squats with 30-yard sprint between each set
2-4-6-8-10 Merkins with 30-yard sprint between each set
1-minute rest
1-2-3-4-5 Burpees with 30-yard sprint between each set
Indian run wall sit with lunges – each PAX 1 time through
Mosey back to the flag
Boom! 5 burpees OYO
Impressive totals: 36 sprints, 35 burpees, 60 Merkins, 90 jump squats, 120 Dry Docks, and 75 squats
Great job men!
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COT:
Announcements: Operation Sweet tooth: Fill FLO’s bag, December Convergence, Windwood Farms
Prayers for Rat and Marcie as they deliver their new baby this week.
Closing prayer.
Faulkner
[Backblast]
[Cyclone]