10 PAX to close out the work week at Overlander this am. The shovel flag re-appeared from Twitch’s garage this am…and it was GLORIOUS.
Warm Up: Run the traffic circle. SSH x35 IC, Imp Walkers x15 IC, WMH x10 IC, Arm Circles x15 IC, Reverse Arm Circles x15 IC, MC x25 IC, Merkins x10 IC
15 burpees OYO (3 PAX not signed up to Q yet x5 = 15 for everyone)
Run to benches in front of Wilson for Dips x15 IC, Step Ups (Beeper King style) x10 each leg, Derkins x5 IC, Dips x10 IC
Reverse Suicide Escalator? (I’m Ron Burgundy?)
Run to Top VWCC Lot
Start at one end, run to end of lot (6 light poles away), maybe 125 yards. 5 burpees, run back. Plank.
Run to 5th light pole, 5 burpees, 10 hand release merkins, run back. Low Squat hold.
4th light pole, 5 b, 10 hrms, 15 jump squats, run back. Flutter Kicks.
3rd light pole, 5 b, 10 hrms, 15 jsqs, 20 carolina dry docks run back. Plank.
Lunge walk to 2nd light pole, 5 b, 10 hrms, 15 jsqs, 20 cdds, 25 lbcs, backwards run back. Low Squat hold.
Bear Crawl to 1st light pole, 5 b, 10 hrms, 15 jsqs, 20 cdds, 25 lbcs, 30 flutter kicks, bear crawl back. LBCs.
Run back to shovel flag.
Mary: see above
COT
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