Warmup
SSH x 20
Willie Mays Hayes x 10
Imperial Walkers x 10
Little Baby Arm Circles x 10
Reverse Little Baby Arm Circles x 10
Wind mill x 10
Mountain Climbers x 15
The Thang
Ran one mile around the track
LBC x 50 single count
Merkins x 50 single count
Air Squats x 50 single count
SSH when finished
Ran 1/2 mile around the track
LBC x 25
Merkins x 25
Air Squats x 25
Jog to guard rail on drive way
Max dips to muscle failure – hats off to Bushwood and Ricky Bobby who were the last two men dipping, completing over 120 dips.
Carolina Dry Docks x 20 upon completion of dips
Bear crawl to circle
Complete 10 burpees
Plank when finished
Mary
American Hammers x 20
The End
