The rain held off on what turned out to be a fantastic morning to get beat down! The pax gathered at the flag after a solid pre-run by Sooorie and The Count. The pre-run ended just in time to get started… and we were off.

 

We circled down by the Cherokee North campus for a Warm – O – Rama that included:

• SSH
• Weed Pickers
• Copperhead Squats
• Sun Gods
• Michael Phelps

The THANG

In true escalator fashion….

• 5 Burpees (1 lap around the Cherokee North campus parking lot)
• 5 Burpees, 10 Star Jumps (1 lap around the Cherokee North campus parking lot)
• 5 Burpees, 10 Star Jumps, 20 BBSU (1 lap around the Cherokee North campus parking lot)
• 5 Burpees, 10 Star Jumps, 20 BBSU, 30 Merkins (1 lap around the Cherokee North campus parking lot)
• 5 Burpees, 10 Star Jumps, 20 BBSU, 30 Merkins, 40 Squats (1 lap around the Cherokee North campus parking lot)
• 5 Burpees, 10 Star Jumps, 20 BBSU, 30 Merkins, 4o Squats, 50 Plank Jacks (1 lap around the Cherokee North campus parking lot)

Once we wrapped up the escalator, we knocked out a quick round of 20 American Hammers in cadence before grabbing our laundry, white board, and speaker and heading back up to the main campus parking lot.

We regrouped on the retaining wall in front of the gym for a set of 11s. We started with 10 dips and 1 – 4 count flutter kicks. Upon completing the 11s, we finished the BD with a raccoon crawl on the retaining wall.

 

COT:

Prayers for the continued growth of F3 Cherokee and The Armory.