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.

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