22 pax (including 1 FNG) entered the Cage at WEP for 60 minutes of inescapable pain.

The Thang

Santini kicks off in lead

Warm up sequence at parking lot — mountain climbers, peter parkers, merkins, parker peters

Run to open field along 160 near WEP sign

COP (in rapid fire sequence with odd-number reps) — SSH, merkins, CCD, imperial walkers, slow squats, single leg lunges, sumo squats

Form two lines facing each other and partner w/man in opposite line

5 min continuous round of burpees/bomb jacks/merkins in sync w/partner

Multiple Seal Team sit up sequences interspersed with flutter kicks

SSH

Hand off to DD

Run to far corner of WEP and drop into Freddie Mercurys

Run to bottom of hill and reconnect w/partner
Partner 1: Bear crawl up hill/run down
Partner 2: Continuous bomb jacks
(flapjack + 3 cycles)

Run to soccer field and drop into peter parkers

Mosey to bleachers for more partner pain
Partner 1: Continuous derkins
Partner 2: run across field and back
(Flapjack)
Partner 1: Continuous dips
Partner 2: run across field and back
(Flapjack + repeat both cycles)

Line up on sideline

Side lunge walk left/side lunge walk right, karaoke left/karaoke right, sprint backward

Two lines facing each other in plank position

Partner handshake planks R/L, Merkins, Diamond merkins, Wide arm merkins

Run to end of field and line up on end line for suicides to end of soccer field and back

COP — plank jacks, plank, grave digger left, rock hoppers, plank, grave digger right

Run home

COT

Naked Man Moleskin

Welcome to FNG/One-Niner — solid first outing!

Happy Birthday to Rooney!

Invasion of Rock Hill takes place next weekend — see you there!