On The Fly

December 27, 2017

WHEN: 12/27/2017
QIC: Spooky
PAX: Homes, Sirmixalot, Fingers, Cousin Vinny, Turnpike, Treehouse, Kevin, Harlequin, Spooky

WARM UP:

20 IC SSH
1o IC imperial walker
10 IC Squats

THE THANG:

YHC discovered he was Q when he showed up.  So YHC made it up on the fly…

Run to three rail fence. Sets of derkins on each rail with squats between sets:  15 derkins on lower rail, 15 squats, 12 derkins on middle rail, 12 squats, 10 derkins on top rail, 10 squats.

Run four blocks to low wall.  Sets of dips with squats between sets: 20 dips, 20 squats, 15 dips, 15 squats, 10 dips, 10 squats.

Run to hill outside Hillsong Church. Partner up.  Round one:  partner #1 holds people’s chair while partner #2 bearcrawls up the hill then five burpees at the top and bearcrawls down the hill.  Switch and repeat.

Round two: partner #1 holds balls-to-the-wall while partner #2 bearcrawls up the hill then five burpees at the top and bearcrawls down the hill. Switch and repeat.

Round three: partner #1 holds low-squat-hold while partner #2 bearcrawls up the hill then five burpees at the top and bearcrawls down the hill. Switch and repeat.

Run back to the hill leading up to Culbreth Middle School.  Traveling burpees up the hill with a final sprint to the top.  Plank it out.

MARY:

Mosey to the parking lot for Four Corners of Mary.  Perform 20 LBCs in each corner but sprint when moving north-south and crabwalk when moving east-west.  After completing four corners then repeat with 5 WWIIs in each corner.

Mosey back to start. 1 minute left for Boat-Canoes

COT:

Welcome FNG Harlequin!  Happy Holidays to all.