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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.