7 men braved the 67 degree low humidity sun filled morning to get some hard work in early.  Enjoyed getting to know the pax that came to support from Pinehurst as well as Worldwide from Fayetteville.  Lots of great opportunity for growth here!

THE THANG (x = 4 Count Cadence)

Mosey up to school and back to check for any possible pax that had landed in a different parking lot.  Get back down to field by the tennis courts and circle up for warmup COP (Circle of Pain):

  • Side Straddle Hops – 20x
  • Imperial Walkers – 20x
  • Windmills – 20x
  • Squats – 10x
  • Standard Merkins – 15x
  • Mountain Climbers – 20x
  • Wide Grip Merkins – 15x

Mosey through the forest over to the hole #13 (a vicious dogleg left) on the frisbee golf course:

  • Jacobs ladder from one to seven burpees at the top of the hill.

Mosey around the perimeter of the park over to the picnic shed for a set of pyramids:

  • Derkins – Single Leg Squat (L) – Incline Merkins – Single Leg Squat (R)
  • 5x – 10x – 15x – 10x – 5x

Mosey over to tennis courts for the Beast (6 sets of 6 exercise at 6 reps per set)

  • Diamond Merkins
  • 2-count Lunges
  • 4-count Freddie Mercuries
  • Tricep Merkins
  • Jump Squats
  • WWII Situps

Mosey back over to the field where we warmed up and circle up for:

  • 20 Burpees OYO (On Your Own)

Switch to Vault Q

  • Rosalita 15x
  • Dolly 15x
  • LBC (Little Baby Crunch) 50x
  • Superman Finale

COT

NAKED MOLESKIN

This is a great AO with tons of possibility.  T-claps to the #sandhills pax for coming down to support the launch.  Looking forward to watching Fayetteville grow.

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