This was YHC’s third Q of the week and after 14 trips up Tar Heel Warrior Mountain on Wednesday my legs were lead and running was out of the question. So, YHC recycled a beatdown that only a few PAX got to enjoy at OCL a couple of months back with the theme of 5’s.

5 early risers got in EC Manmakers and 13 more joined in for ME.

Warm-up

5 Burpees OYO

WMH x 10

10 Burpees OYO

Harvester x 10

IW x 15

15 Burpees OYO

LBAC x 15

Reverse x 10

BWS x 20

20 Burpees OYO

Mosey to middle parking lot to tackle a series of travel suicides with escalating multiples of 5’s mixed in:

Start with 5 reps, travel 3 parking spaces, do 10 reps, reverse travel back to start, travel 6 parking spaces, do 15 reps, reverse travel back to start, travel 9 parking spaces, do 20 reps, reverse travel back to start.

Round 1 – Merkins, Bear Crawl, Crawl

Round 2 – Jump Squats, Lunge Walk, Walk Lunge

Round 3 – Hello Dolly, Crab Walk, Walk Crab

Round 4 – Carolina Dry Docks, Bunny Hop, Reverse Bunny Hop

Round 5 – shorten the travel to 1 spot, 2 spot, 3 spots for Peter Parkers, Traveling Merkin – right hand lead out / left hand lead back

Mosey back for MARY

Freddie Mercury x 20

JLo x 10

LBC x 20

Ring of fire – alternating high & low plank hold – each PAX for 5 count

COT

Prayers for Weezer & his family and all PAX and 2.0’s traveling to F3 Dad’s Camp this weekend