12 PAX: Frugal Macdoogal (QIC), Prevac, Yard Sale, PSL, DMish, Floppy Disk, Blue Mule, Umbrella, Bagger Vance, Venus, Dupree, Life Champ
Long mosey to the other side of the Ellington
WOR:
SSH x 10, Good Mornings x 10, WMH x 10, BAC x 10, RBAC x 10, Overhead Claps x 10
THANG:
Mosey to the bottom of the hill at the 3 way stop on Marchant for the Century Club workout:
10 Flutter Kicks at the bottom, then run up the long hill (about 175 meters)
90 American Hammers at the top then run back down
20 Deep Squats at the bottom then head back up
80 Hip Thrusters at the top
30 Single Leg Donkey Kicks at the bottom
70 Mountain Climbers at the top
40 Merkins at the bottom
60 Gorilla Humpers at the top
50 Carolina Dry Docks at the bottom
50 Jump Squats at the top
40 Gorilla Humpers at the bottom
60 Merkins at the top
30 Mountain Climbers at the bottom
70 Single Leg Donkey Kicks at the top
20 Hip Thrusters at the bottom
80 Deep Squats at the top
10 American Hammers at the bottom
90 Flutter Kicks at the top
Plank and wait
Long Mosey back to the parking lot for COT