AO: Shadow
QiC: Dubya
Pax Count: 8
Pax List: BiBo, Billboard, Bovine, Curveball, Dubya, Manhole, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm-O-Rama: In the parking lot: IC
- Side Straddle Hop x 20
- Toy soldier x 15
- Cotton Picker x 15
- Merkin x 10
- 10 burpees OYO
The Thang
Cherokee Run to Saint Luke’s parking lot (1/2 mile from bottom of hill)
- 10 burpees OYO while waiting for the six
- Pair up for DORA!
- 100 Pushups, 200 LBCs, 300 Squats – combined total for the pair, in order
- One pax works, other runs from far Saint Luke’s parking lot to closest end of church building
- Extra burpees if you finish early
- Mosey to far side of church
- Grateful dead sequence – Merkins, Werkins, Diamond Merkins
Run back to school stop halfway down at Corners Drive for 10 burpees OYO
At the North side of the school circleup – wall sit while waiting on six – then follow-up with two rounds of wall-sit for ~30 seconds each time
- In cadence
- Mountain Climber x 10 HOLD
- Merkin x10 (single count) HOLD
- Floyd Mayweather x 10 HOLD
- Recover
Move to benches for dips 3 sets x 15 IC
Mosey back to COT, 10 burpees OYO….and you’re done