21 PAX posted in the cool gloom of Bastille as the glory of a 6th NCAA Championship for the Heels could still be felt flowing in the breeze. With no EC on this particular morning, the headlights rolled in and it was go-time.
The Warm Up
SSH (x50 IC)
Arm Circles (fwd x24 IC; rev x26 IC)
BWS (x25 IC)
Merkins (x25 SC)
The Thang
The PAX left the parking lot and headed for the gated enclosure of the SoVi playground for instructions.
They were as follows:
Modified -Murphy pyramid: pullups/merkins/BWS (increments = 2/5/10)
Pullups: 2. Merkins: 5. BWS: 10. Run the SoVi pond loop (almost exactly 400 meters).
Pullups: 4. Merkins: 10 BWS: 20. Run the SoVi pond loop
Pullups: 6. Merkins: 15 BWS: 30. Run the SoVi pond loop
Repeato: (8/20/40/loop), (10/25/50/loop), (8/20/40/loop), (6/15/30/loop), (4/10/20/loop), (2/5/10/loop)
Burpees OYO until the last PAX finished. (By this point, Spooky had knocked out approx. 98 burpees..?!!) Then… more Burpees (x10 OYO), Merkins (x10 SC), Burpees (x10 OYO), Merkins (x10 SC)
The PAX returned to the parking lot for some Mary – which included:
Flutters (x25 IC) for MARTA… who at the time was approx. 5.5hrs from finishing H1 of the F3 Custom HH
Merkins (x10 SC)
Russian Hammers (x25 IC) – (thanks for the correction Spook!)
Merkins (x10 SC)
LBCs (x25 IC)
COT
Tclaps to Champ for his excellent coverage on the Heels” Championship run through all 4 cities.
Special thanks to Dean Wormer who (we suppose) provided both the fireworks and couch for the Franklin St. celebration on Monday night. (He DID claim there was decent chance the couch used to be one of his…)
And as always…GO HEELS!!!