28 PAX posted for a Knoxville (aka Bee Sting, aka Wasp, aka Saxon) Q on this gorgeous morning at OEC.
Run to upper parking lot
SSH, Willie Mays Hayes, Wind Mills, Arm Circles, Merkins
Run to path above tennis courts
Dips, Overhand pull ups, Dips, Underhand pull ups
Run to tennis courts
All – run 6 court lengths twice
1’s – Air squats, 2’s 6 court lengths twice – switch
1’s – vertical plank, 2’s count to 15 air squats then run 6 court lengths – switch
1’s – traveling burpees 2 courts, run back, 2’s do planks – switch
1’s – 25 punch crunch on each side with 2’s help – switch
1’s – Lunges 4 court lengths, 2’s bear crawl 1.5 court lengths – switch
1’s – use 2’s to do 25 erkins – switch
1’s – use 2’s to do 25 derkins – switch
1’s – Carolina Dry Docks, 2’s run 6 court lengths – switch
Mary
Long slow flutter, American hammers
COT
