12 PAX joined a shoulder-numbing push-fest in the gloom of Rock Hill. We had one FNG, and two VQs. Together, our three Qs seemed determined that no one would be able to shampoo their own hair tomorrow! Here’s the thang:

Solid State VQ, Got us warmed up…
Mosey to COP;
SSH*15, MNC*15, LBC*15, Bridge (Butt lift) 15, FredMerc*16,
Jump Squat*15 (OYO), One leg Calf Raises (15 each side x2)
Imperial Walkers * 25

Winchester VQ, Started the shoulder beatdown… in earnest!
Mosey to COP;
SSH*25; Merkin*15; MNC*30; Merkin*15; 10 Burpees OYO; Merkin*10; SSH*25; DryDock*15

Cobra Kai, Continued the beatdown…
Mosey to the Hill of Misadventure;
LungeWalk up; 20 squats in cadence; jog down; bear crawl up; 15 squats in cadence; jog down; rinse/repeat with 10 squats and 5 squats, respectively.
Mosey to school wall near tennis courts. Partner up. P1 wall sits while P2 runs a loop across parking lot and up thru tennis cts. Rinse and repeat.

Mosey to the Courtyard for Ladder Rounds of Incline Merkins, Derkins, and Dips* 10 each in cadence

Mosey to Field; Duck Walks; Toy Soldier Kicks; Spider Man crawl; Burpee Broad Jump; Partner Wheelbarrows; Partner Stretches;

Mosey to COT