EC – man-maker (House Special)

Warm-a-Rama
SSH x25 (in cadence)
In-Tempo Squats x15
In-Tempo Lunges x10 (10 each leg)
Imperial Walkers x15
Hillbillies x15
Willy Mays Hayes x10
Michael Phelps x10

The Thang
PAX got into groups of 4 (1 group only had 3)
2 cones were placed approx 40-50 yds apart in the parking lot of the high school. 2 PAX stayed at cone 1 while the other 2 went to cone 2.
1 PAX at cone 1 would do 20 merkins and the 2nd PAX would sprint to cone 2. PAX 3 would do 20 Big Boy sit-ups upon PAX 2 arrival. PAX 4 would take off on a longer running route around the parking lot to get back to cone 1.

PAX 4 dropped down to complete 20 merkins while PAX 1 sprinted the 40-50 yards to cone 2 (where PAX 2 & 3 were waiting). Everyone was able to complete the loop a few times in their team.

After 3-4 rounds, we changed merkins to Carolina Dry Docks and Big Boy sit-ups to Bonny Blaires.

After 2 more rounds we made our way to some vacant parking spaces. The we bear crawled & crawl beared a little Paula Abdul action (/ spaces forward, 1 space back). We did this for approximately 12-14 spaces.

PAX then found a little curb for:
10 squats with heels hanging off the curb but not touching the parking lot
10 off-set squats (1 foot on the curb, 1 foot off, body parallel to the curb)
10 squats with heels on the curb, toes on the pavement of the parking
10 off-set squats (other foot on the curb, 1 foot off, body parallel to the curb)
10 Erkins
10 off-set Merkins
10 Derkins
10 off-set Merkins
Another round of curb squats but this round was In-Tempo for the 4 variations of squats

Mary
Flutter kicks x25 (in cadence)
Cross Over Hello Dollies x25 (in cadence)
Alphabet trace ring of fire

COT
Cloud buster registration
Various Churham Challenges – F250, F360, Global
The Wolf – Hillsborough Feb 18
Prayers to Molly as she recovers from a recent medical procedure

Embrace the process