- When: 09/08/2020
- QIC: Sawdust
- Pax: Bedtime Story (RESPECT), Cold-Cut (DOUBLE RESPECT), Deep Dish, Doodledog, Drone, Minesweep, Mr. Heyman (RESPECT), Newfie (RESPECT), Quick Lube, Sawdust, Truck Bed
- Extra Credit: Cold Cut
Warm up:
- Side straddle hops IC x20
- Internal/external rotations IC x10
- Run
Hills:
- Dirty dozens: 12 mercans – bear crawl up hill – 11 mercans – mosey down hill – 10 mercans – bear crawl up hill – 9 mercans – and so forth until done
- Dirty dozen: 12 squats – double leg bounds up hill – 11 squats – mosey down hill – 10 squats – lunges up hill – 9 squats – and so forth until done
Tunnel
- Peoples chair + hallelujahs x7 count each
- Ianitgonnatellya’s x10 OYO as fast as you can (couldn’t remember the name so Cold Cut said this to me… It’s plank position in front of wall. right arm up to wall, left arm up to wall, right arm to ground, left arm to ground)
- Balls to the wall and walk hands sideways for ten feet
- These three exercises x2
Tennis courts
- Four corners: 40 Freddy Mercurys, 40 WWII, 40 Flutter Kicks, 20 Ape Hangers
- Rinse and repeat at 20, 20, 20, 10
- Gassers x 3 tennis court lengths
- Jail break back to flag
Namorama, COT and prayer, Announcements, Picture
TClap |
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