10 PAX including 2 FNG’s showed up for a great beat down at the sad clown killer.  After the Intro and F3 Disclaimer,  we started to mosey to Summerfield Elementary School parking lot for some Warm-o-rama.

Warm-o-rama:

SSH IC X 15

Sungods 15 Forward/15 reverse

Chinooks 15 Forward/reverse

Wind-mills IC X 15

Hillbillies IC X 15

At this point the PAX were warm and ready for the THANG Consisting of a complete  workout for upper, middle and lower body.  We moseyed to the School parking lot where the playground is located

The PAX was divided into two teams.  The Mission was to complete 3 stations of exercises focusing on the upper body, Middle body and lower body, respectively.  After finishing each station, the team moseyed between the two playgrounds in the parking lot to get to next station. After Completing all three the PAX was instructed to rinse and repeat.

THANG:

Station 1:

5 Burpees

10 WIDE- ARM MERKINS

15 Merkins

20 Carolina Dry Docks

Mosey to Station 2

25 Monkey Humpers

30 Squats

30 Copperhead squats

15 Lunges

Mosey to 3

Station 3

30 American Hammer

30 LBC

30 Freddy Mercury

30 Dying cockroach

Mosey to 1 -Rinse and repeat.

Indian run Back to Summerfield Park

6 MOM

American Hammer

LBC’s

Freddy Mercury

COT

Snooki took us out

ANNOUNCEMENTS

 

Run the Runway 6/4

RUn the ridge- OAK RIDGE 6/4

It was an Honor to lead the workout this MOrning

 

POLO>

 

PAX: Snooki, MIsfire, Spurrier, Heisenberg, Cheesehead, Oracle (FNG Robert Bauer), Huddy (FNG David Homol), Lockjaw, CJ.

QIC: POLO