10 PAX wait 11 with Coco arrived to a warm and humid tour of OCL and all she has to offer….well many of her features. It went something like this:
Warm Up: SSH X25 IC, AC, WMH
Run with Pace around the school, through the woods, and back up to Meadowmont lane for our first set of excercises.
Start at speed bump 1 and do excercise, sprint to SB 2 same excercise, sprint to OCL Entrance and 3 round of same. Round 1 were 15 EKG Merkins feet and hands leave the ground on the push up. Round 2 30 LBC’s at each bump. Round 3 15 hand release merkins.
Mosey back around Rashkis to the bridge and find a partner. Partner 1 does Squats while partner 2 runs over the bridge, down the path, and sprints up the super super steep hill and touches the yellow barricade. Hit 200 squats as a team and minimum 2 sprints by each partner. For record the chatter started slowing down on this routine.
Mosey to the courtyard for some Derkins. 20 Derkins on a down count. 10 SSH in Cadence. 20 more Derkins on a down count.
Mosey to the playground. Each man does 1 set of MAX pull-ups while the PAX do an excercise of his calling. Excercises were Diamonds, Wide Grip, WWII’s, Air Squats, Burpees, Double-Merkins Burpees, 6 inch plank hold, Carolina Dry Docks, and a few others.
Mosey to the parking lot for a bit of Mary: Plank to 6 inch holds, 25 LBC’s IC, round the wheel 10 count of legs 6 inch air hold.
PAX delivered today on a combined cardio and strength tour of OCL. Shouts to Cheese Splint who posted while carrying a cold. Welcome back Kumquat from huntersville.
