Q: Spot
PAX: CESS, Big Worm, Spot, Sergeant Slaughter
FNGs: None
COUNT: 4
WARMUP:
SSH x 10
3 4×4 burpees
Rinse and repeat for a total of three rounds
Mosey to driveway hill in front of school
10 Russian Twists
Lunge walk halfway up hill
Sprint to the top
Mosey down
20 Russian Twists
Lunge walk halfway up hill
Sprint to the top
Mosey down
30 Russian Twists
Lunge walk halfway up hill
Sprint to the top
Mosey to circle patio
THE THANG:
Dirty McDeuce
Merkins
Flutter kicks
Squats
Diamond merkins
In and outs
Lunges
Wide arm merkins
Spot LBCs
Tempo Squats
Big boy sit-ups
Calf raises
Worst merkins ever
Mosey to Battle Loop
Each PAX executes 10 pull ups while others hold air chair or six inches
Mosey around Battle Loop
10 man makers with block
10 Russian Twists with block
20 flutter presses with block
10 Spot LBCs
20 curls for the girls
Mosey around Battle Loop
10 Dirty mama makers with block (three merkins and three over head presses with each rep)
10 four count Freddie Mercuries in cadence
25 iron sharpens iron block presses (partner places increasing resistance on each of the last five reps)
10 four count Spot LBCs in cadence
25 iron sharpens iron curls for the girls (partner places increasing resistance on each of the last five reps)
Mosey to front steps
Calf mountain
Mosey to COT
10 Tempo Squats in cadence
10 Tempo Merkins in cadence
ANNOUNCEMENTS:
COT:
Story of a 51 year old family friend who suddenly died of a heart attack, leaving a family with three children behind
Shared what we are grateful for:
Family
Jobs
Each other