Qing in Morehead City

As YHC arrived to set out the cones it appeared that Monkey wrench was finishing a standard solo. Expecting a decent crowd only 3 other souls showed. The disclaimer was given and we moseyed over to the basketball courts for warmarama.

Warmarama
SSH x20 IC
Cotton Pickers x 15 IC
Hillbillies x 10 IC
Sun gods x 10 IC each direction
Windmills x 10 IC
Right over Left x 20 sec, switch
Groin stretch x30 seconds

Mosey to first field
Run to first cone 5 Burpees and run back 25yds
Run to second cone (50yds) 5 Burpees, 20 Squats SC, run back to 1st cone 5 Burpees
Run to third cone (75yds)  5 Burpees, 20 Squats, 15 mountain climbers, run back, run to 2nd cone 5 Burpees, 20 Squats run back, run to first cone 5 Burpees and back, run to fourth cone (100yds)5 Burpees, 20 Squats, 15 IC mountain climbers, 15 knee tucks SC, climb back down the last 3 cones.

Run to field two.
Partner wheelbarrow Derkin/shoulder press 11’s x 20 yds, we completed 5 rounds but YHC wanted to get the last workout in so we omaha’d to

Broad jump Burpees Merkin ladder. 1:1,10:10 turn and go back down ladder. One broad jump, 1 merkin, 1 Burpee. 2:2:2, we finished acrlss the field completing 8 rounds.

Quick Mary of LBC x25IC run to other side of filed complete 25 LBC IC, run to other side LSF x 20 IC. Hard stop

it was a pleasure for those who showed. Until next time.

YHC

Flip Ova