The COP (Warm-up)
Mosey over to Riverside School to prime the engines.
- Side Straddle Hops (SSH) – IC
- Don Quixotes – IC
- Cherry Pickers – IC
- World’s Greatest Stretch – OYO
- The Opus – IC
The Thang: Part 1 (The Rim-Wrecker & Leg Destroyer)
- Basketball Court 11s: Started on one baseline with 10 Wide-Grip Merkins, sprinted to the opposite baseline for 1 Diamond Merkin. Scaled all the way down to 1 Wide / 10 Diamonds.
- Playground Leg Destroyer: Hit the playground equipment for 4 rounds of pure leg smoke:
- 5 Bulgarian Split Squats (BSS) on each leg.
- Lunge Walk across the playground.
- 5 BSS on each leg at the opposite side.
The Thang: Part 2 (The Hill Quad-Check)
With a solid crew of 4, we audibled into a brutal Quad-Check on the hill.
- Station 1 (The Timer): Run down the hill, sprint across the field, touch the tree, sprint back across the field, and grind back up the hill.
- Station 2: Little Baby Crunches (LBCs) until relieved.
- Station 3: Alabama Prom Dates until relieved.
- Station 4: Leg Lowers until relieved. (Rotated until all PAX completed the tree run 3 times).
The Burnout & Finisher
- Handrail Burnout: Sprinted over to the elementary school handrails for a high-intensity burnout set of Jerkins to empty whatever was left in the chest and triceps.
- Mosey back to the flag for the COT.