Elf had a nice Q at House of Pain a few weeks back, so I’m stealing it. Imitation is the sincerest form of flattery.

Warm-Up
SSH 20x
Imperial Walker x20
LBAC x12, Reverse x12
5 burpees OYO
WMH x10

The Thang
No steel at The Big Dance, so we’re grinding through some bodyweight exercises. Assembled into groups of three: one PAX at each site with the third running between and switching out. Each PAX should cycle through the sets continuously until relieved. Five minutes per circuit.

Circuit #1-Parking Lot to Picnic Shelter
Parking Lot: 12 rep sets of SSH, overhead clap, bodyweight squat (all cadence count)
Picnic Shelter: 12 rep sets of dips, box jumps, erkins (all single count)

Circuit #2-Picnic Shelter to Tennis Courts
Picnic Shelter: 5-10 pull-ups or 30 second wall hang, 10 backwards lunges (cadence count), 10 derkins (single count)
Tennis Courts: sets of 15 Bobby Hurleys (single count), 20 merkins (single count), 10 WWIIs

Circuit #3-Tennis Courts to Parking Lot
Tennis Courts: 5 burpees, 10 mountain climbers (cadence count), 10 Carolina Dry Docks
Parking Lot: 10x Smurf Jack (cadence count), 10x wide merkin (single count), 10x tuck jump (single count)

After exhausting ourselves, time for some hill work. Mosey to Briar Cliff Drive, sprint to the top, mosey to the bottom, 30 seconds rest, rinse, repeat. We got in three runs. Times were 0:40, 0:36, 0:36

MARY
ABCs in 14 point Courier New.
High-Low plank ring of fire (10 count)

COT

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