So, Late Night starts at 6. Later than any weekday workout other than the Hans & Franz special at Roanoke Park. Still, PAX were arriving during COP. Bowling must’ve been too fun last night. Anyhoo, 19 bright-eyed and bushy-tailed PAX convened behind OLL for some Friday fun. No FNGs, a very benign disclaimer was given and off we went.
THE THANG
COP
20 Burpees OYO
SSH x 20
Mountain Climber x 20
Good Morning x 10
SLOW Merkin x 10
Jog down the Greenway to the back car dealership lot, circle up for 10 minutes of Tabata. 40 seconds AMRAP exercise, 20 seconds plank.
Merkin, Lunge Jump, Crunchy Frog, Wide Grip Merkin, Sumo Squat Jump, Flutter, Carolina Dry Dock, Lunge Jump, Rosalita, Diamond Merkin
Count off by 3s. 1s stay put at the light pole, 2s mosey up to the rock pile and grab a good one, 3s are running in between(about 75 yards). 1s do AMRAP burpees, 2s do AMRAP rock squat>curl>shoulder press, 3s sprint from station 1(burpees) to station 2(rocks) to relieve the 2s. 2s sprint back to light pole to relieve the 1s, etc. Rotate through so that each group hits each of the 2 stations 4 times.
Gather back on the Greenway to mosey back. Bear crawl the bridges. When we get to the concrete drain with exhaust vent burpee broad jump back to home base(about 100 yards) #burner
Mary
American Hammer x 40
COT
Bring an unwrapped/unused toy to any workout by next Thursday and give to the site Qs.
Christmas Party 12/22 at Tyler’s. Please RSVP so we can have a fairly accurate number.
Deliverance out with BOM and The Lord’s Prayer
Thanks for the honor of leading this morning. Most of you don’t know how much it means for me to be out in the gloom with you. Thanks for being there. Aye!
