AO: The Yard
Q: Saints (Lost count/150) ,
PAX: Tinder, Fauci, Floaties, Yard dog., BallBoy, Grimace, Ted Lasso, Saints (Lost count/150), Crack, Chew bone, Lemon, Double Dribble, Heel & Toe, Flat Tire
FNGs: None
COUNT: 14
CONDITIONS: 71 and breezy
WARMUP: LBAC, Chinooks, Moroccan Night Clubs, TTT w/ rocking chair,
THE THANG:
Format
– 7 pedestrian nodes around the park
– 1/5-mile loop after each node circuit
– At each node: 10 reps
– Complete all 7 nodes (70 reps total)
– Run the 1/5-mile loop
– Move to the next exercise
– Goal: AMRAP of completed loops (not reps)
– Two groups start on opposite ends of the park using different exercises to avoid congestion.
Group A (Exercises 1-10)
Round 1: Merkins (70 total)
Round 2: Squats (70)
Round 3: Big Boy Sit-ups (70)
Round 4: Carolina Dry Docks (70)
Round 5: Lunges (10 each leg alternating at each node)
Round 6: Plank Jacks (70)
Round 7: Mountain Climbers (10 each leg or 20-count depending on your convention)
Round 8: Blockees/Burpees (70) (this becomes the separator round)
Round 9: Imperial Walkers (70)
Round 10: Diamond Merkins (70)
Group B (Exercises 11-20)
Round 1: Bobby Hurleys (jump squats)
Round 2: Freddie Mercuries
Round 3: Shoulder Taps (10 each side)
Round 4: Ranger Merkins
Round 5: Monkey Humpers
Round 6: Flutter Kicks (10-count)
Round 7: Crab Cakes
Round 8: Mike Tysons
Round 9: Alternating Reverse Lunges
Round 10: Gas Pumps
MARY: No
ANNOUNCEMENTS:
– Travis Manion Foundation, 9/12
– Spartan Race, Nov. in SC
COT: Done.
Q: Saints (Lost count/150) ,
PAX: Tinder, Fauci, Floaties, Yard dog., BallBoy, Grimace, Ted Lasso, Saints (Lost count/150), Crack, Chew bone, Lemon, Double Dribble, Heel & Toe, Flat Tire
FNGs: None
COUNT: 14
CONDITIONS: 71 and breezy
WARMUP: LBAC, Chinooks, Moroccan Night Clubs, TTT w/ rocking chair,
THE THANG:
Format
– 7 pedestrian nodes around the park
– 1/5-mile loop after each node circuit
– At each node: 10 reps
– Complete all 7 nodes (70 reps total)
– Run the 1/5-mile loop
– Move to the next exercise
– Goal: AMRAP of completed loops (not reps)
– Two groups start on opposite ends of the park using different exercises to avoid congestion.
Group A (Exercises 1-10)
Round 1: Merkins (70 total)
Round 2: Squats (70)
Round 3: Big Boy Sit-ups (70)
Round 4: Carolina Dry Docks (70)
Round 5: Lunges (10 each leg alternating at each node)
Round 6: Plank Jacks (70)
Round 7: Mountain Climbers (10 each leg or 20-count depending on your convention)
Round 8: Blockees/Burpees (70) (this becomes the separator round)
Round 9: Imperial Walkers (70)
Round 10: Diamond Merkins (70)
Group B (Exercises 11-20)
Round 1: Bobby Hurleys (jump squats)
Round 2: Freddie Mercuries
Round 3: Shoulder Taps (10 each side)
Round 4: Ranger Merkins
Round 5: Monkey Humpers
Round 6: Flutter Kicks (10-count)
Round 7: Crab Cakes
Round 8: Mike Tysons
Round 9: Alternating Reverse Lunges
Round 10: Gas Pumps
MARY: No
ANNOUNCEMENTS:
– Travis Manion Foundation, 9/12
– Spartan Race, Nov. in SC
COT: Done.