20 pax came out on a glorious morning of 65 degrees an very low humidity
Beautiful morning – DICCS given, well I thought I was done until Chicken Little reminded me of the most important things – CPR, and Cell Phone. Oops, my bad. Its been awhile since my last Q.
WARM UP
Mosey to front of Middle School and circle up but watch out for those cars coming in. So everyone got on the sidewalk safely
- SSH in cadence – 20
- IPW in cadence – 15
- Merkins on my down – 20
- Calf Stretch Right
- Calf Stretch Left
- Merkins -Wide Grip – 10
- Mosey back to COT and keep going to 1st Light pole
THE THANG
- Progressive Burpees every light pole.
- On the wall at Field house – Shoulder presses in cadence – 20
- On the wall at Field house – Jabs in cadence – 20
- Grab a Rock – Curls 20
- Grab a Rock – Tricep Ext – 20
- Grab a Rock – Chest Presses Out – 10
- Mosey to CHS Steps at the back of School
- At the Bottom – 20 LBC, go up Stairs and 5 Dry Docks – Run around the loop – x3
- Mosey to Football Field gate
- M.I. 12 – At Top of gate 10 squats – run to top of circle 2 american hammer and run back – add 1 / minus 1
- Mosey back to COT
- Still had 1 minute left – Sprinkles call for Box Cutters
MOLESKIN
- To be honest, I was nervous as this took me out of my comfort zone, but I am glad I did. As I was working on the Weinke yesterday, I actually told myself this was gonna suck, but in a good way. Thanks for allowing me to lead today.
- I need to Q more as my back blast are not as entertaining as others…Sorry guys!
ANNOUNCEMENTS
- Spartan Race – See Goodfella – WAXHAW ONLY – This is not open to the public
- Pax Challange – See Centerfold
- Showgirl took us out
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