10 PAX braved near white out conditions this fine morning for a cardio beatdown and downpainment on the week to come!

With the Palmetto 200 quickly approaching cardio is the prescription to get ready for success!

Mosie around the backside of HT

COP

10 SSH

20 IW

10 SSH

20 Mountain Climbers

10 SSH

20 Peter Parkers

10 SSH

20 Parker Peter

10 SSH

20 Slow Squats

10 SSH

10 One Legged Merkins Right

10 SSH

10 One Legged Merkins Left

10 SSH

10 Carolina Dry Dock

Line up and commence Burpee-cides (Crowd Pleaser as always)

Sprint to 1 st line 1 Burpee

Sprint to 2nd line 2 Burpees

Sprint to 3rd line 3 Burpees

Sprint to 4th line 4 Burpees

Back to 1st line 5 Burpees

Sprint to 2nd line 6 Burpees

Sprint to 3rd line 7 Burpees

Sprint to 4th line 8 Burpees

Return for 10 Burpees

Bonus 10 Burpees with the six!

Split in 2 groups

Group one Balls to the wall

group two sprint to 4th line 5 Bomb Jacks

Flip Flop

2nd round  Group one People’s Chair

Group two sprint to 4th line 10 Bomb Jacks

Flip Flop

3rd Round Group one Balls to the wall

group two sprint to 4th line 5 Bomb Jacks

Flip Flop

4th Round

Group one People’s Chair

Group two sprint to 4th line 10 Bomb Jacks

Mosie to the line and partner up

1st partner Bear crawl to the 2nd line

2nd partner does SSH

Flip Flop

1st Partner Bear Crawl to 2nd line

2nd partner Does Flutter Kick

Flip Flop

1st Partner Bear Crawl to 2nd line

2nd Partner Does LBC

Line up for some Abs

20 Hello Dolly

20 Rosalita

10 Windshield Wiper

Indian Run to COT

 

Many praises to be had and thankfullness for the PAX

Announcements: Don’t forget about The Swamp at Rivergatethis Friday am with Chicken and Wisdom II to follow beginning next week

Mud run sign ups

BRR Sign ups