- When: 11/07/2020
- QIC: Mayhem
- Pax: Antler (2.0), Backhoe - Kinston, Big Orange, Chew, Gopher, House Call, Joey (2.0), Landlord (DOUBLE RESPECT), Mayhem - Kinston, Mule, My Pleasure, Scrappy, SOL (RESPECT), Taz
- FNGs|Visiting Pax: FNG- Big Orange
- Extra Credit: EC Ruck/Run (Runners: Gopher, Forrest. Ruckers: Mule, Permit)
Warm Up
- Alternating Shoulder Touches (IC x15)
- Temp Merkins (Down IC Up on 4)
- Fast Merkins X10
- Australian Snow Angels(X10)
- Body Weight Squate(x10)
The Thang
Blue Falcon
- 2 teams- 30 seconds to come up with exercises
- 2 Rounds
- Each team 3 minutes
- Losing team 20 Burpees
Bodies Hit the Floor
- Plank Position while the song plays
- “Let the Bodies Hit the floor” do a donkey kick (26 total)
- When the song counts 1,2,3,4 do a Merkin (21 total)
- Never let your Body hit the floor!
Cut a Flip
- Alter. 5 Merkins and 5 big boy sit ups
- X 100
- Duck Walk between the speed bumps
F3 Baseball
4 Teams (1 @ each base)
20 Minute Timer starts
- 120 Merkins Collectively
- 120 Squats Collectively
- 120 Burpees Collectively
- 120 Monkey Humpers Collectively
- Lunge in between bases and make your way around
Cool Down
Gave other Pax the opportunity to Q the cool downs
Landlord Led Good Mornings IC x 10
Gopher Led Don Qui Jotes IC x10
SOL did Freddie Mercurys IC x10
Scrappy Led Leg Lifts with a twist IC x10
Antler Led World War 1 Sit ups ICx10
Mule Led his exercise IC x11
My Pleasure led us in the Plank O Rama in honor of this being one of the first workouts Goggles has missed.
The End
We all got better today by sharpening that iron and pushing the rock.
TClap |
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