12 Pax posted at Orange County Line
Conditions: 37 degrees and dry.
Circle up and start warm-up: SSH x 20 IC, Imperial Walker x 10 IC, Slow squats x 10, Slow merkins x 10. Move out!
The Thang:
Run around to the back side of the school. Find some low wall.
Part A: 21-15-9 Wall Dry-docks, Derkins, Dips
Put your feet on top of the wall with your hands on the ground (into a hand-stand push-up stance). Knock out 21 Wall Dry-docks. Switch immediately to 21 Derkins, Switch immediately to 21 Dips. Rest 30 seconds. Knock out 15 Wall Dry-docks, then 15 Derkin, then 15 Dips. Rest 30 seconds. Knock out 9 Wall Dry-docks, then 9 Derkin, then 9 Dips.
Run around the entire school to the playground.
Part B: 10-10-10 Pull-ups
Partner up and knock out three sets of 10 pull-ups each.
Run to the practice field.
Part C: Dora 100 Burpees, 200 Merkins, 300 Squats
Together the partner team will complete 100 Burpees, 200 Merkins, 300 Squats.
Partner 1 begins chipping away at the exercises, Partner 2 runs half-way down the football/soccer field, heads back, then turns and runs again down the entire length of the football/soccer field, and runs back to switch off with Partner 1. Flapjack until all exercises are complete.
Any team that completes the Dora early start running the football/soccer field with Pax that are not finished.
Everyone agreed that Dora was a *itch today.
Run back to start for Mary. Only time for 2 minutes of Boat-Canoe.
Announcements: New sites are launching next week: Battering Ram on Saturdays at 0630 and Carborro High School (Unnamed) on Thursdays at 0530