KC8s

Disclaim

COP – Sugar

King’s Common Park is available to rent for special events, but who wants to shell out hundreds of dollars when it’s free if your event starts at 5:30am?  What is more special than the inaugural KC8 (King’s Common 8) beatdown?  8 PAX will testify KC8s is a keeper.

Warm-up

Slerkins IC x 10

Hillbilly Walkers IC x 10

TTT IC x 10

Abe Vigoda IC x 10

Slow squats IC x 10

Imperial Walkers IC x 10

Merkins IC x 10

The Thang

Mosey to King’s Common Park amphitheater.  Pair up for the KC8s.  First PAX runs up the terraced hill to the street and performs 8 burpees and returns while second PAX performs the following exercises AMRAP.  Flapjack.  Rinse and repeat for 8 rounds.

1. Flutter kicks
2. Flying Nuns
3. Merkins
4. American Hammers
5. Squats
6. Plank
7. Heals to Heaven
8. Mountain Climbers

Mosey back to Founder’s Park for 1 minute of Mary.

Mary

Outlaws OYO until time

Announcements

Goliath at the Gorge is 8/27.  Remember to pray for Y and Turtle as they leave Thursday morning for Guadalajara, Mexico on a short-term mission trip.

COT/Prayer