PAX:  Drysdale, Lynda, Maneater, Huggies, Graffitti, Poehler, Bobby Knight, Drizzle (QIC)

Warm a Rama:  SSH, Imperial Walkers, Hillbillies, and Sun gods

Props to Radiator for inspiring part of this workout.

The THANG Option 1:

8 cones spaced 5 yards apart.

Round 1

  • Bear crawl to the 1st cone – 1 merkin
  • Continue Bear crawling to each of the next cones and increase your merkins – i.e., 2nd cone – 2 merkins; 3rd cone, 3 merkins, etc.

Round 2

  • Lunges  between cones and Carolina Dry Docks with same pattern as above
  • Run back to the start and plank for the six

 Round 3

  • Lunges between cones, Freddy Mercuries at the cones
  • Run back to start and plank for six

 Round 4

  • Lunges between cones, Squats at the cones
  • Run back to start and plank for six

Thang Round 2:

Two-man grinder. Pax A started at the top of the list of exercises while his partner ran around the sidewalk loop.

  1. Merkins
  2. Squats
  3. Plank Jacks
  4. Carolina Dry Docks
  5. Monkey humpers
  6. Low Slow Flutters
  7. Wide Merkins
  8. Squatted overhead claps
  9. Box Cutter
  10. Mike Tyson
  11. Lunge

Mary:  Low slow flutters, Box cutters, American Hammers

Multiple PAX were lifted up in our COT. 

An honor to lead at this esteemed downtown AO