12 PAX descended on the great stadium in the trees, with a promise of a full experience. 3 PAX went the extra mile in a Spartan style EC led by Lightweight. With temps at a perfect 60 deg, the PAX were ready to turn up the heat, and that’s just what we did. Let’s get this work!

• Warmup:
  • SSH IC x20
  • Slow Squat IC x10
  • Willie Mays Hayes IC x10
  • Mountain Climbers IC x10
  • Slow Merkins  IC x10
  • Peter Parkers IC x10
  • Mosey into Kenan and down to the Field
• The Thang
  • Do a quick mosey lap around the Field, ending in the first corner
  • Four Corners Escalator
    • Run to first corner, 10 reps, run up and down stairs, run to next corner, 10 reps, run up/down, 20 reps next exercise, run up/down, then next corner, etc. for 3 trips up/down and 30 reps, then 4 and 40.
    • Corner 1: Jump lunges x10 2 count (one on each leg)
    • Corner 2: Jump lunges x10, Merkins x20 single count
    • Corner 3: Jump lunges x10, Merkins x20, Carolina Dry docks x30 single count
    • Corner 4: Jump lunges x10, Merkins x20, Carolina Dry docks x30, Heels to Heaven x40
    • Mosey to closest end zone and line up facing down the field
  • The spider man burpee pyramid – doesn’t that sound amazing?! It doesn’t?…Well…
    • The Spider-Man Burpee is a combination of the Spider-Man Merkin and a burpee.  A Spider-Man merkin is a merkin where you bring your right knee to your right elbow as you go down for a push up, then come up and do the same thing on the left side.  That equals 1 Spider-Man merkin.  Sounds awesome!  So how could we make it better?  Add it to a burpee!  So here goes, the motion will be a full burpee, but after the single merkin at the bottom, do a Spider-Man merkin (1 right, 1 left) then hop up (should feel like 3 merkins total). That equals 1 Spider-Man Burpee.  Enjoy!
    • Run yo the 10 yard line, drop and do 1 Spider-Man burpee
    • 20 yard line, 2 Spider-Man burpees, etc to 50 and 5, then back down, 40, 4, 30, 3, etc..
    • With time still on the clock….and the PAX super excited, we closed with a modified repeat
    • Run to the 20, 2 Spider-Man burpees, 40, 4, 20, 2, and run it out….
    • Phew! There were 12 fires burning on the field. Someone call the FD…
  • Because it’s awesome – we circled up on the 50yd line for MaryMary
    • Flutter kicks IC x25
    • Hello Dolly IC x20
    • Box cutters IC x20
    • Mosey back up to Startex for COT

COT:

I love Kenan. IMO it’s probably the coolest place to Q out there (except The Falcon…don’t believe me, go to the Q sheet and put your name on there). But for real, if you haven’t had a chance to lead these men inside the stadium, please do. It’s badass. Go Heels!

SYITG

OPEC