Conditions
73 deg F, 90% humidity
CoP
SSH * 30 IC
Planks while disclaimer given
Right arm high for 30 seconds
Let arm high for 30 seconds
3 dive bombers
T^3 * 15 IC
Don Quixote * 10 IC
MNC * 12 IC
The Thang
3 cycles of a 9 exercise Tabata set of deconstructed burpees
20 seconds on, 10 second rest
- Merkins
- Mountain Climbers
- Jump Squats
Repeat 2 more times to get the full set of 9
4.5 minute break during which we ran the 1/4 mile loop and took a short breather
Repeat the above 2 more times to complete all 3 cycles
Back at the flag, on your 6 for 8 minutes of Dealers Choice Mary
- YHC started off with 17 American Hammers IC
- Deuce counted us through 15 infinity loops
- Glowstick did a rousing round of Boat Canoe
- Doughboy and his 2.0s decided on 10 IC squat thrusters (burpees less the Merkins)
- Undertow chose 4 count Squats … YHC called cadence to 11
- Tumbleweed called Batman Crunches, 8 per side OYO
- Backstreet finished us off with 15 Freddie Mercuries IC
CoP
Countarama, Namearama, Announcements, Pledge, Prayer
Coastal Empire convergence Saturday 6/30 at Forsyth.
Order shirts. Need 12 to go to production.