QIC: Faulkner
PAX: 11 – Faulkner, Misdemeanor, Tilla, Chuck, Vila, Jibe, SOA, Snipped, Casualty, Catfish from Louisville, FNG “Footsie”
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Warm-up:
30 SSH IC
20 Imperial Walkers
20 Grass Getters
Stretch
30 Arm circles
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The Thang:
Mosey to the point
Check for a breeze.
Nope.
Get on with it.
Pyramid work with 30-ish yard sprints in between every set, 1 minute rest between exercises
Burpees 1,2,3,4,5 (1 burpee, sprint, 2 burpees, sprint, 3 burpees, sprint, etc.)
Merkins 2,4,6,8,10
Jump squats 3,6,9,12,15
Carolina dry docks 4,8,12,16,20
4-count Flutter kicks 5,10,15,20,25
Carolina dry docks 4,8,12,16,20
Jump squats 3,6,9,12,15
Merkins 2,4,6,8,10
Burpees 1,2,3,4,5
Mosey back to the flag for:
25 LBC’s
25 Heels to heaven
25 Hello Dollies
Great job men! Pyramid totals:
30 Burpees, 36 sprints, 60 Merkins, 90 Jump squats, 120 Carolina dry docks, 150 Flutter kicks
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COT:
Pledge and prayer.
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