SMOKE ON THE WATER

9 PAX GATHERED IN THE COLD GLOOM ON THE WATER IN BEAUFORT.

Q: JUNIOR VARSITY

PAX: READY MIX, SPAULDING(R), BIG DIF, MONSOUR, FESTER, FLOSS, GRAPE JUICE

DISCLAIMER: I AM NOT A PROFESSIONAL. MANAGE ANY INJURIES ACCORDINGLY AND ASK FOR HELP IF YOU NEED ALTERNATE EXERCISES.

WARM UP

10 MERKINS/10 SQUATS/10 TTT’s

THE MOTIVATOR-10 SSH/10 ¾ / 10 1/2/10 HOPS, 9….

LAP AROUND TO STEPS

10 MERKINS/BIG BOYS UNTIL THE CLOCK RUNS OUT EMOM FOR 5

25 BOX JUMPS/10 DERKINS IC X 2

MOSEY AROUND FIELD

FOUR CORNER BURPEE WORKOUT

13 BURPEES AT CORNER SPRINT THE LONG DISTANCE THROUGH MIDDLE TO NEXT CORNER

12 BURPEES LUNGE THE SHORT DISTANCE TO NEXT CORNER

11 BURPEES SPRINT THE LONG DISTANCE THROUGH THE MIDDLE TO NEXT CORNER

10 BURPEES LUNGE THE SHORT DISTANCE TO NEXT CORNER

DOWN TO 1

LUNGE TO THE RAMP THEN MOSEY BACK TO FIELD

MERKIN PYRAMID WITH 10 SEC REST B/N SETS IF NEEDED 9 WIDE, 8 REG, 7 CLOSE, 6 WIDE, 5 REG, 4 CLOSE, 3 WIDE, 2 REG, 1 CLOSE

LUNGE TO THE RAMP THEN MOSEY BACK TO FIELD

THOR’S HAMMER – 1 BIG BOY/4 TWISTS/2&8/3&12…10&40

LUNGE TO THE RAMP THEN MOSEY TO THE FLAG

10 SQUATS/25 FLUTTER KICKS X 2

LUNGE TO THE RAMP THEN MOSEY TO THE FLAG

COT

MOLESKIN: GREAT CREW AND YHC WAS GRATEFUL TO LEAD THE WORKOUT. AWESOME TO BE SUPRPRISED WITH AN OLD CHARLESTON PAX, BIG DIF. HE SMOKED THE BURPEE SETS AS EXPECTED. SPAULDING AND I ENJOYED THE BREAKFAST AT HUDDLE HOUSE AFTERWARD WITH THE GUYS. THIS MAY BE THE BEST AO IN THE F3NATION. MERRY CHRISTMAS MEN!

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