AO: Wildcat
QiC: Dubya
Pax Count: 8
Pax List: Billboard, Curveball, Dubya, Olaf, Pick 6, Scout, Wreck-It Ralph
FNG Count: 0
Downrange: Beaker (Fort Mill, SC)
8 Souls gathered on a perfect 50 degree fall morning for a Dubya beat down. YHC picked up the Q last minute – – glad to be coming off the DL and able to lead the group again. Brought back an old favorite with a few twists…
Warm-up
- SSH x 50 IC
- Mountain Climber x 15 IC
- Imperial Walker x 15 IC
- Merkin x 10 IC
- Windmill x 10 IC
The Thang
Mosey to the corner of Vermack and Womack for the Cherokee Run to Saint Lukes – 2 groups, 0.5 miles of up hill, fast moving fun…
- 10x Turkish Getups for the six / 10x Prisoner Squat for the six
- 20 burpees OYO
- Move to far side of Saint Lukes around back of church doing a Q called combination of Bear crawl / inch worm / crab walk / lunge walks
Seven of diamonds – four rounds of four corners running between each corner with the following:
- 7 burpees at each corner
- 14 flutter kicks at each corner
- 21 merkins at each corner
- 28 squats at each corner
Do 2 burpees OYO to make it an even 50 for the workout
Mosey to front of school
- Dip x 12 IC
- Step up x 12 IC
COT
Happy to have Beaker downrange from Fort Mill, SC join the crew today. Beer Ruck on Saturday – check slack for details. Olaf took us out.