Pax – Brandy, Gray Matter, Conroy
Conditions – 69 – light breeze
Warmup- SSH x25, TTTx 12, IW x 10, HillBillys x 10, Air chair LBC fwd, bed, OC, and RTR x 12
mosey – through park to first American flag we see on Carteret – 16 dips, next flag in front of jewelry store – 5 burpees, next flag in front of USCB – 20 lunges 5/16/20
Merkin ring of fire 10 descending – fast with 3
mosey to flag in front of flag in front of cigar shop – 5 burpees
mosey to flag at first federal – 20 Hello Dolly
mosey to flag by Bidy shop – Gray Matter calls 25 side lbc
mosey to national cemetery flag – American hammer ring of Fire descending from 10.
Mosey down Bladen to American flag in front of house – brandy calls on your side crunches X 25 a side
Mosey to St Helena Museum where there was no flag flying – 1 minute plank
Mosey down Bay to first flag in front of yellow house Ring of Fire 3 – with flutter kicks – feet off ground whole time descending from 10
mosey 2 blocks – flag – 16 mountain climberS
mosey 1 block – gray matter calls 20 walking lunges –
mosey to flag pole in park – brandy calls a series of rolls in grass using only your core – 1/2 and 1/4 turns – core exercises
11s derkins and dips
walk back to anchor.
announcements – CSAUP HHI 5/24
name o rama-
– good times had by all.
Moleskin – Gray Matter to have V Q this week – prob Wednesday. Schedule will be posted on Slack and on F3 lowcountry. Planning to plant the flag Monday – good to have Brandy back – EEEEEE ran through. Hotter today.