Warm Up

  • Pledge of Allegiance
  • Side Straddle Hop – 15
  • Good Mornings – 15
  • Don Quixote – 10
  • Merkins – 10

Work out #1 – 11s

  • Dips -> Box Jumps on benches at Gate 6

Workout #2 – Benches at Gate 9

  • Derkins – 20
  • Squats – 20
  • Plank Jacks – 20
  • V-Ups – 20

Workout #3 – DORA at Town Bank Tower

  • 100 Merkins
  • 200 Squats
  • 300 LBCs

Workout #4 – Benches at Blackbeard statue

  • Erkin – 20
  • Bulgarian Squat – 20 each leg
  • Mountain Climbers – 20
  • Box Cutter – 20

Tunnel

  • People’s Chair – Hallelujah
  • Dirty Hookups

Back To Flag

COT

  • Prayers for Matt Davis and his family
  • Prayers for SoftShell’s mother
  • Prayers for Easy Rider’s Daughter

 

 

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