The PAX had good energy at LoD. 18 strong including 2 FNGs, Members Only (Matt Harrell) and Flat Tire (Ken Carmack). Welcome to the gloom!
THE THANG:
SSH x 10; Imperial Walker x 15; Plank Jacks x 20
Run to Kiwanis soccer field. Partner up for 4 Corners (Phil Ford style).
1st Corner – P1 sprints to centerfield, knocks out 7 Burpees, and sprints back; P2 does CDD in the Corner until P1 returns; Flapjack; Plank and Low Plank Hold
2nd Corner – Same as above with Tuck Jump in the Corner
3rd Corner – Same as above with Wide Grip Merkins in the Corner
4th Corner – Same as above with Prisoner Squats in the Corner
Balls to the Wall – 30 seconds
Run to basketball court, with fence jumps along the way. Fence jumps were an audible, probably not worth repeating.
Suicide sprints x 4 (touch the line!), with Planks mixed in for good measure (Sarkozy, Putin, Regular, Low Plank Hold)
Run to shelter. Dips x 20; Jump Ups x 20; Derkins x 20; Irkins x 20; Alternating Left Right Step Up x 20; Dips x 20; Squat Sits x 20
Run back to field for 2 more Corners. 1st Corner – P1 sprints to centerfield, knocks out 7 Burpees, and sprints back; P2 does LBCs in the Corner until P1 returns; Flapjack; Plank and Low Plank Hold
2nd Corner – Same as above with Flutter Kicks in the Corner.
Run to 3rd Corner. PAX sprint to centerfield and knock out 7 Burpees.
Run back to Lourdes for COT.
Aye!
