Text Pyro at 252-670-6023 to “join.”
WARM-O-RAMA:
- Start with a 200 meter run to get the blood flowing.
- 10 Side Straddle Hops 4-Count
- 10 Carrot Pickers 4-Count
- 10 High Knees 4-Count
- 10 Imperial Walkers 4-Count
- Another 200 meters
- 1 Set of BLIMPS: 5 Burpees, 10 Lunges (10 on each leg), 15 Imperial Walkers 4-Count, 20 Merkins, 25 Plankjacks (4-count), 30 Squats. Should be good and toasty warm
- 200 meters mosey
THE THANG:
Part #1
Find a spot with some curb (a couple coupons could substitute) and a ledge/edge for 21s (all moseying during this time is between the ledge/edge and the curb)
- Start at the ledge/edge for 20 Irkins (Inclined Merkins) and then mosey to the curb for 1 Carolina Dry Docks
- Mosey back to ledge for 19 Irkins –> mosey –> 2 Carolina Dry Docks
- Mosey –> 18 Irkins –> mosey –> 3 Carolina Dry Docks
- …
- Last set is Mosey –> 1 Irkin –> mosey –> 20 Carolina Dry Docks
Loosen things up with a 200 meter mosey and 5 Bobby Hurleys at the end.
Part #2: Derkin Curb Crawl
- Find a quiet curbed street (modify via coupons on ground spaced 30-40 feet apart as needed)
- Starting position Bear Crawl facing the opposite curb.
- Bear Crawl to other side, turn & place feet on curb to complete one Derkin
- Crawl back and complete 2 Derkins
- Continue to 13.
Rinse & repeat Part #1 if blasting through this, stop at 0610.
MARY:
- 1 minute plank
- Flutterkicks 4-count x20
- American Hammers 4-count x20
- LBC’s single count x40
- Crunchy Frog 4-count x20