22 PAX carved their way through the fog to arrive at South Charlotte Middle School Parking lot where it appeared about 5-6 Pax were doing pre-KB workout. At exactly 0530 the workout began and went something like this.
Merkins x 50 then plank while waiting
Run to Track and Circle up in field (SSH x 25, IW x 25, MC x 25)
On the Track (2 laps – 800) in 3:00-3:30 and Merkins x 25, rinse a repeat (that’s a quick mile for those keeping track)
The THANG: There and Back Pyramid (4 exercises at each side)
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 –
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 20 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 15 – BACK
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 10 – THERE
Burpees, Jump Squats, Carolina Dry Dock, Heels to Heaven x 5 – BACK
Plank Walk x 25 yards LEFT, Plank Walk x 25 yards RIGHT
Circle Up on Your Six: Protractor of varying degrees, Mason Twist x 15, Freddie Mercury x 30
Partner Wheelbarrow x 50 yards (flap jack as often as needed) THERE
Partner Wheelbarrow x 50 yards (flap jack as often as needed) BACK
Uh, is it too late for the disclaimer: “I am not a professional, modify as you need, if you must…”
Mosey to the Wall – 1:30 minutes includes Air Press x 30
Count-o-rama, Name-o-rama
Prayer Send off by Semigloss – great words!
Moleskine:
My first Q at Death Valley was a good one. Thanks for the opportunity. My goal was to put together kind of an awful workout. The reps we got in today were smoker worthy and hopefully the shoulders, arms, legs, chest are feeling good today. A lot of good pax out there today. There was some mumble chatter but overall we all stayed together the whole workout as we kept to the track and field for the majority of the 45 minutes. I forgot to record the name o rama but got the majority. The 3 un-named pax please reply below…Hannibal did I see you out there?
Announcements:
Hit Indianland for Mud Run Training
Sign up for F3 Golf event scheduled for April 30
Thoughts and Prayers to Zip as he recovers. He has moved out of ICU.
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