KC8

Disclaim

COP – Sugar

8 PAX for the KC8 beatdown including 007 downrange from Spartanburg, SC

Warm-up

SSH IC x 20

LBAC forward IC x 10

LBAC reverse IC x 10

Overhead claps IC x 10

Slow and low squat IC x 10

Imperial Walkers IC x 10

The Thang

Mosey to King’s Common Park amphitheater for the KC8 circuit (King’s Common 8 exercises).  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

90 second wall sit

 

Mary

Plank until time

Announcements

Welcome FNG Vila.  Wilderness Road convergence next Tuesday.  There will be a F3-sponsored Christmas tree this year and donations will be solicited to help with cost.  Check Slack for details.

COT/Prayer

Prayer for Culture Club’s father as he recovers from illness and mother who suffers from dementia