16 PAX including 2 FNG’s posted on a 50 degree morning at OCL. Welcome FNG’s Madoff and Bookmon I don’t really know how we got to these names but they are sticking. Keep coming out men.
Warm Up: Jog around school SSH, Windmill, Hand Release Merkins
Thang:
To the Playground and divide into groups of 2. 1’s on the concrete doing Carolina Dry Docks while 2’s are on the pull up bars doing max pull ups. Switch
To the base of big steep hill. 25 cadence LBC’s. Sprint up the Hill and plank position. 25 hand release merkins OYO. SSH while PAX finish.
Lets move to the next hill but this time downhill. Plank position and 20 hand release derkins OYO. SSH when done.
Lets move to the corner and 20 WWII’s in cadence
Sprint Back to the Playground rinse and repeat.
To the parking lot for partner relays. Parnter 1 excercises while 2 runs to end of parking lot then tags in. Burpees, WWII’s and Planks. Timed for 8 minutes.
Mary:
Plank to 6 inches, Righ Oblique, Left Oblique, Plank to 6 inches, Russian Hammers
COT
