The second installment of the underground beat down, code name: #blackdiamond, popped up Friday morning.  This AM’s location just behind the water fountain in Tega Cay.  3 hearty PAX answered the call.

No rest, no 10counts, constant movement into next exercise

50 SSH, 25 Merkins (double count)

Mosey

undisclosed WO Zone

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Sprint up, 3 Merkin(reg, wide, diamond) Burpee, run down, Donkey kicks

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Army Crawl up, Carolina Dry Docks, Army crawl down, Squats

50 SSH single count

Run 2 flights stairs, Groucho walk(squat walk) 40 yards, run around corner, 40 yards

50 SSH single count

Run 2 flights stairs, Crab Walk 40 yards, run around corner, 40 yards

50 SSH single count

Run 1 flight stairs

Box jumps- 10 reps, 3 cycles.  no rest between cycles

Plank Walk up stairs, Plank walk down stairs- 3 sets( crowd pleaser)

Dips- 15, Squat 15

Dip- 30, Squat 30

Dip- to failure.  Come off wall.  right back on do 5 more.  Squat- 50

Run to starting point

Dolly, Rosalita, Heels to Heaven

Mac Tar Jai- 25

50 SSH Double count

NMM:

Thoughts and prayers for BRR teams.  Health of our families and for those struggling with injury and those with more severe inflictions.