Death Valley

Death Valley

19 faithful launched from South Charlotte Middle School for this weeks version of Death Valley.

Warm-up

• Easy run to track and circle up
• SSH x 20
• Imperial Walkers x 15
• Merkins x 15
• Plank One minute
• LBC x15

Field Work 50 yards

• Run 50 yards / Bear Crawl 50 yards / 30 Spartan Race Burpees (Plank until all PAX finish)
• Backward Run 50 yards / Backwards Walking Lunge 50 yards / 20 Spartan Race Burpees (Plank until all PAX finish)
• Run 75 yards / High Crawl 25 yards / 20 Spartan Race Burpees  (Plank until all PAX finish)
• Backward Run 50 yards / Crab Crawl 50 yards / 20 Spartan Race Burpees (Plank until all PAX finish)

Mary

• Flutter x 15 (hold)
• Dolly x 15
• Flutter x 15 (hold)
• Scissor Crunch x 15
• Freddy Mercury x 10
• Knee ups x 10

Run to baseball fields

Clock works (groups of 3, everyone gets a turn at each)

• Clock merkins  (diamond x1 at  one o’clock position, wide x2 @ two o’clock position, regular x3 @ three o’clock position etc)
• Squats (until Clock Merkins are done)
• LBC (until Clock Merkins are done)

Naked Moleskin –

T-Claps to first time QIC Countertop. Well done!

Reminder that there are now two Saturday workout options in the Southland – Area 51 continues to launch at McKee Rd. Elementary and “The Rock” at Calvary Church.