This morning’s beatdown started with the Pledge of Allegiance because it had been awhile since #YHC had posted to a work out and he was afraid he might be too out of breath to say during the work out. After the first ten minutes of the work out, saying the pledge first turned out to be a good idea. Directly after the Pledge, it was time to begin….
Mosey to Goat Island Park
- SSH x10 (IC)
- Merkins x10 (IC)
- LBC x25 (IC)
- Imperial Walkers x10 (IC)
- Appalachian Americans x10 (IC)
Mosey to Picnic Tables
Incline/Decline Merkin Countdown
- Start with hands on the seat of the picnic table and do 10 Incline Merkins, then switch to feet on the seat of the picnic table and do 10 Decline Merkins.
- Rinse and repeat, doing 9-9, 8-8, 7-7, and so on until you do 1 Incline Merkin and 1 Decline Merkin.
- P1 begins doing Dips on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.
- P1 begins doing Step-Ups on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.
Mosey to Bridge
- Zombie Walk halfway across bridge then Backwards Zombie Walk the rest of the way.
Mosey to the bottom of the hill in front of the Fire Station.
- All PAX hold a plank while two run up the hill and back.
- Rinse and repeat until all have run up the hill.
Mosey to BB&T Wall
- Wall-Sits while two men take a lap up the stairs and around the building.
- Rinse and repeat until all PAX have lapped the building.
- Homer to Marge
- Freddie Mercury x10 (IC)
- Hello Dolly x10 (IC)
- LBC x10 (IC)
- World War Sit-Ups x10 (IC)
- Mason Twists x10 (IC)
Mosey back to Start for BOM
- Announcements – CSAUP sign-ups continue
- Prayer Requests