AO: battle
Q: Big Worm
PAX: CESS, carpetbagger, Spot
FNGs: None
COUNT: 4
WARMUP: various upper and lower body active stretching, some running
THE THANG: 5, 4, 3, 2, 1 merkin ladder with 100 yard runs. 10 heel tap ZlBC and 10 iron cross on each rung
Q: Big Worm
PAX: CESS, carpetbagger, Spot
FNGs: None
COUNT: 4
WARMUP: various upper and lower body active stretching, some running
THE THANG: 5, 4, 3, 2, 1 merkin ladder with 100 yard runs. 10 heel tap ZlBC and 10 iron cross on each rung
Partner work on prowlers: one team down and back, push 20 yards at a time, 2 burpees every 20 yards. 150 lbs. 240 yards total
Second team Dora, push prowler (no weight) to 50 and back. 100 LBC, 200 Russian twist.
Some running and active stretching
Burpees 6, 5, 4, 3, 2, 1, with 14 Freddie mercuries and 14 iron crosses each rung. Run to opposite 20 and back
Indian run pushing prowler, each pax pushes 20 yards, one burpee before each push
Rinse and repeat, this time ten yard pushes followed by one burpee
5, 4, 3, 2, 1, merkins, 25,20,15,10,5 heel tap LBC
Jail break to COT
AMRAP hand release merkins for one minute
ANNOUNCEMENTS: Yoga Sic event tomorrow
COT: prayers for Palestinians and Israelis.