QIC: Kwon Do
Pax: Pipeline, Frizzle,Rick James; Grady (Charlotte), Kwon Do
Warmup: Jog to statue followed by 25 SSH, 25 Jack Webbs, 25 arm circles and 25 Reverse arm circles. We then jogged back to far end of parking lot.
Main Event: 4 rounds of modified suicides.
Round 1. Lunge walk 50 yards, 25 merkins, lunge walk 50 yards, 25 merkins then run back to start
Round 2. Backwards run 50 yards, 30 squats, backwards run, 30 squats, run back
Round 3. Bear crawl 50 yards, 25 plank jacks, bear crawl 50 yards, 25 plank jacks, run back
Round 4. Karaoke 50yards, 30 carolina dry docks, Karaoke 50yards, 30 carolina dry docks, run back
Round 5. Run 100 yards, run back.
Since we had more time we did 3 rounds of Marys followed by 60 seconds of High knees.
Recover, Recover!
COT and annoucements. Pipeline took us away.