December 11th, 2021 By SoloCup

Q:Smokey
Pax: Practice, Bearclaw, Exit 54, F3 Clueless, Tar Tar, Exit 54, Big Bird, Smokey

Mosey to The Bull
#disclaimer

Warm-up
Penny Pickers x 15
Abe Vigoda’s x 10
Hillbillies x 15
Side Straddle Hop x 15
Indian Run around building back to The Bull

The Thang
Start at The Bull station. Do 20 reps of each of the first set of exercises on the station list.
Run to the next station, either the Ticket Booth or the Spirit Rock, and complete the first set of exercises at each of those. Return to The Bull station and complete the 2nd set of exercises on each list at all 3 stations.
If you get done before 0605, head to the hill by Spirit Rock and do Quadraphilia up the hill, 10 air squats at the top, 10 SSH’s at the bottom until we join you or time.

Circuit Details:
The Bull
Round 1
Decline Merkin x 20
Step-ups x 20 (each leg)
Decline Plank (count 20-mississippi)

Round 2
Incline Merkin x 20
Dips x 20
WWIs x20

Ticket Booth
Round 1
Burpees x 20
Sumo Squats x 20
Superman x 20

Round 2
Merkins x 20
Reverse Lunge x 20 (each leg)
American Hammer

Spirit Rock
Round 1
Carolina Dry Docks x 20
Jump Squats x 20
Shoulder Taps x 20

Round 2
Mountain Climber x 20 (4 count)
Apolo Ohno x 20
Hip Taps x 20

Mary
Freddie Mercury’s x 15
Box Cutter’s x 15
Crunchy Frog x 15
Squirm x 15

Count-off and Name-o-rama

Moleskin
8 intrepids scraped the frost off their windshields to meet in the cold and gloom. After a quick run around the school, I doubt the cold was still a concern. EVERYONE completed both sets and some even got in some extra reps … awesome!!

Harrisburg, The Ridge

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