3rd Annual KC8s

Disclaim

COP – Sugar

A quick backblast search (what’s that?) revealed YHC has led a KC8 beatdown for 2 years in a row during the month of August.  I admit that was not intentional, but now it is.  Here we are – in August and 3 rd annual KC8 beatdown.  6 PAX arrived but left much sweatier.

Warm-up

BOPOvators from 5

Slow squats IC x 10

TTT IC x 10

The Thang

Indian Run 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.

• Flutter kicks • Flying Nuns • Merkins • American Hammers • Squats • Plank • Heals to Heaven • Mountain Climbers

Indian Run mosey back to Founder’s Park

Mary

Outlaws, Hello Dolly, BBSUs

Announcements

Meet at the Mountains this weekend at Wing Deer.  Check Slack for details.

COT/Prayer