It’s “Varsity” so I took the approach that we’d essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So…
WARMUP: Run a bit then circle up:
The typical hits: Windmills, SSH, Squats, Merkins
THE THANG: Grab a cinder block and post up at a pull-up bar as our home base. We had 4 points of interest we’d travel to after completing 5 Dead-Hang Pull-Ups (DHPU) each time, more details below. Some PAX were more “dead” than others on their pull-ups…IF you know what I mean. Here was the order of events:
1. (5) DHPU, hoist the cindy overhead and walk down the hill, make a left into the parking lot for (10) Man Makers, (10) Thrusters, (10) Leg Lifts. Travel back to the bar with cindy overhead.
2. (5) DHPU, leave the cindy and run down the hill make a right and stop at the start of the circle. Bear crawl the circle then (10) each leg Spiderman Merkins, (10) 4ct Mountain Climbers, (10) each leg Peter Parkers. Run back to the bar.
3. (5) DHPU, leave the cindy and run to the stop sign at A.O. Jones Road. (10) Diamond Merkins, (10) Regular Merkins, (10) Mike Tysons. Run back to the bar.
4. (5) DHPU, leave the cindy and run to the entrance of the band practice lot. Modified Jack Webb to include 1 Burpee:4 Carolina Dry Docks. We went up to 5:20. Run back to the bar.
That concluded the 4-corner portion but we still had a little left in the tank and a little time on the clock.
With Cindy’s
(15) Curls
(15) Overhead Press
(10) Simbas (Thanks Rafiki)
(10) Toe Touches
Drop the cindy’s back at their rightful home and mosey to COT for a little bit of Mary.
MARY: Included above
ANNOUNCEMENTS: All about the Fast 5 for Luke tomorrow.
COT: 5th CORE PRINCIPLE
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