Intro: Welcomed by our Nantan, Major Dad, 79 strong helped Sville/Goose Creek/ N Chas F3 celebrate it’s 4th birthday with a beatdown from three of the original OG’s – Jingles, Goose and Hotspot, with help from Stalker.
Warmup: Q round-robin: side straddle hops, high knees, flutter kicks, merkins, body builders, mountain climbers, monkey humpers, flutter kicks.
Thang: Each of the four Q’s manned a station that would see a new group of PAX rotating from station to station every 8 minutes during a high intensity interval workout.
Goose: Tennis court suicides with 60# sandbags, then diamond merkins x10, merkins x10, and crucible merkins x10, then hold plank.
Hotspot: With blocks, OHP x25, shuttle run w/ block x30yds, squats x20, 30yd shuttle, merkins x10, incline merkins x10, derkins x10, hand release merkins x10, merkins x10, 30yd shuttle.
Jingles: 7’s – power jumps x burpees, with jail break in between.
Stalker: HIIT – 30 sec on, 15 sec break in plank position. stepups, toe taps, derkins, toe taps, dips, toe taps, merkins, toe taps, mountain climbers, toe taps.
Mary: Goose, Hotspot, Jingles and Muscadine: low plank, pickle pounders, flutter kicks, Bert Reynolds, lbc’s, WW1, Freddie Mercury
Numberama, Namerama, Pledge, Announcements, Prayer Requests, BOM: Splinter
Moleskin: Welcome FNG’s Churro, Del Webb, and Icebox. Thank you past Nantans for leading the BC. Thank you Muscadine for jumping in during Mary. Thank you Splinter for leading the BOM. And thank you Picasso for your encouraging words!