Q: Luau (147/200)
PAX: Luau (146/200), Bird Dog, Chicken Little, Malpractice
FNGs: None
COUNT: 7
CONDITIONS:
Warm and HUMID.
WARMUP:
– Side Straddle Hops (37)
– Weed Pickers
– Windmills
THE THANG:
Chicken Little’s 37th Birthday Special
Land Portion:
– Mosey to the parking garage, meet at bottom and do Imperial Walkers and Sumo Squats while waiting for the 6.
– Run the stairs up all 8 levels to the top of the deck to catch the sunrise over the ocean.
– Drop Deck Ladders: Starting on the top deck (Level 8), do 8 Merkins. Run down to Level 7 and do 7 Squat Jumps. Return to Level 8 and do 8 more Merkins. Run down to Level 6 and do 6 Squat Jumps and rerun to Level 8 for 8 more Merkins. Repeat up and down until reaching ground level.
– Mosey to Beach access point and hold Al Gore until the 6 arrives.
– 11’s through the sand from the parking lot entrance to the edge of the water: Burpees and Hurley’s.
Water Portion:
– In the water (calf-height) do 7 Merkins and then go out to lower thigh height and do 7 Surfies (Fully submerged Burpee).
– Repeat above with 7 fully submerged Hurley’s and 7 more fully submerged Surfies.
MARY:
1 PAX picks an exercise for the rest of the group to do while he runs a lap around the parking deck. Repeat through all 7 PAX.
– Rope Climbers
– Protractors
– Freddy Mercury’s
– Big Boy Sit-ups
– Box Cutter
– Flutter Kicks
– Low Planks
ANNOUNCEMENTS:
– F3 Grand Strand Family cookout today.
COT:
– Safe travels for DR PAX.
– Family & Friends with illness