Kilo 5K at Immortal Station

Humid and dreary with rain on the horizon with Honeysuckle as QIC

DISCLAIMER

PRAYER

COP

Motivator (from 7)

TTT (IC) X 10

WMH X 10 ct each side

LBACs (IC) X 11, reverse X 11, shoulder pretzel (IC) X 10 (just for Donatello)

THE THANG

The infamous Kilo 5K introduced by our own Rudy was the Thang this morning.  Station 1 was in the back corner of the parking lot and two different station two’s were set up, 1 on the corner in front of the market (easy lap) and one up Magnolia Hill (as prescribed).  Complete 10 reps of 5 moves at station 1, run to station 2 (modify with easy lap as necessary), complete 10 reps of 5 different moves and then return to station 1.  Distance for each lap is 0.30+.   10 rounds reward you with 3.1 +/- miles and 1,000 total reps.  Moves as follows.

Station 1:

Hand-release Merkin

WWI Sit-up

Bonnie Blaires (1 ct)

Mountain Climbers (2 ct)

Carolina Dry Docks

Station 2:

Burpees

Freddy Mercury

Monkey Humpers

Merkins

Spiderman Squats

None of the PAX finished, but they all put in some legit work….

MARY

Freddy Mercury (IC) X 20

Flutter Kicks (IC) X 20

Elevator Merkin until time was called

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

Convergence 7/11