if you’re HAPPY and you know it…..

if you’re HAPPY and you know it…..

COP with Disclaimer given-

SSH x 25 — IW x 20 — LSS x 15

mosey towards the pavilion

Rd 1: 5 decline merkins/5 Dips/5 donkey kicks
Rd 2: 10 decline merkins/10 Dips/ 10 donkey kicks
Rd 3: 15 decline merkins/15 Dips/15 donkey kicks

Plank walk around the roses
clockwise and then counterclockwise

“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10

Merkin ring of fire
circle up facing each other , all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring

mosey to the gate

Split group in 2 –
Group 1
P1 sprint to end and back while p2 does
jump rope or LSS until partner returns

Group 2
Bermuda triangle
Sprint to marker 1, back pedal to maker 2, lunge to marker 3

mosey to the side of the pavilion
Peoples chair 50 count air presses
5 burpees then repeat 50 air presses
5 more burpees then 100 air presses

mosey to the parking lot

Vacation Island suicides with LBC’s
5 first island and back
10 second island and back
15 third island and back
20 fourth island and back
25 fifth island and back

Sprint to Carolina Courts trailer and back
2x picking up speed each pass

Finish up with some Mary 1 minute of each
Dying cockroach, Rosalita, Dollies, Hillbillies and one other that I have forgotten..Sorry!

Remember to bring some cash for donations to HB’s neighbor’s family to help them through a rough time with their son who was hit by a baseball at the Charlotte Knights game.

Remember to signup for https://runsignup.com/Race/NC/Charlotte/PatriotFest5k before friday night or show up monday morning by 7am at Symphony Park in south Charlotte for a F3 convergence workout before the 5k run.

Thanks to Short Circuit for taking us out in prayer!