Warmup

SSH x 25

Imperial Walkers x 10

WMH x 10

Hillbilly x 10

Good Mornings x 10

Slow Merkins x 10

Lap around the school/tennis courts

The Thang

We bounced back and forth between the two hills that sit on each side of the tennis courts, perpendicular to Garrett Rd. PAX conducted a movement up and down one hill, with an exercise at the top and bottom. PAX would then mosey over to the other hill, with a stop at the guard rail between both hills. It went like this

Hill 1 – Round 1

• 10 dry docks, bear crawl or lunge walk up hill, 10 burpees, jog back down
• 25 cadence count dips on the guard rail

Hill 2 – Round 1

• 10 jump lunges, backwards run up hill, 10 tuck jumps, jog back down
• 15 durkins on the guard rail

Hill 1 – Round 2

• Merkins, Duck walk  up the hill, 10 squat jumps, jog back down
• 15 urkins on the guard rail

Hill 2 – Round 2

• Wide grip merkins, sprint up hill, diamond merkins, jog back down
• 15 cadence count dips on the guard rail

Grand Finale

• All-out sprint to the guard rail of hill 1, complete 10 burpees
• Mosey back to parking lot for Mary

Mary

• LBC x 25 (cadence count)
• Russian Hammer x 20
• Flutters x 50 (in honor of Bushwood, who sadly for us south Durham guys, moved to the other side of the Churham region. His memory at the Falcon lives on!)

Welcome FNG Made in China – nice work!

Aye!

Amphibious