4 boot campers and 1 runner posted on a cold Saturday morning to get their weekend started.
Spit got some miles in and left early.
The 4 boot campers decided to hot potato the Q.
Phonics Q
Mosey to CSES service road for some COP (bunch of exercises to warm up)
Partner up – 50 pull ups between the 2 partners.
4 corner around the track – lunge to C1, 25x bouya merkins, C2 25x PLT, C3 25x merkins on partner while he planks, C4 something
Bulkhead Q
Mosey to CSES playground. Partner up. P1 swing leg crunches, P2 run to soccer goal post. 3 rounds.
Wall sit + Donkey kicks rotation x 3
Quadruple check – P1 dips, P2 step ups, P3 Carolina Dry Docks, P4 loop around the trailers.
Mosey back to flag, stopping occasionally for different ab exercises.
Numbers, names, Opus took us out.
Notes:
Spit no hate Q at Dogpile next Saturday. Good second F at Local Cup.
