Q: Quaker
PAX: Snowflake, Misfire, Fallout (1st F), Lobstah, Quaker
FNGs: None
COUNT: 5
WARMUP: SSH, TTH, Quad Stretch, Calf Stretch, Hamstring Stretch, Arm Circles, 10 Burpees
THE THANG: Grab Bricks and run up Adger to Adger Hill, stop at each intersection for 15 Curls, 15 Overhead Extensions, 15 Merkins (Audible to 5 Burpees on occasion)
At the top of the hill perform GO: G – Groiners x 5 O – Overhead Claps w/Bricks x 10 After GO, go down to the bottom, perform B, run back up, GO at the top, back down to perform BI and back up. Continue until we spell GO BIRDS: B – Burpees x 5 (25 Total) I – Imperial Squatwalkers x 10 (40 Total) R – Reverse (Toe-Tap) LBCs x 15 (45 Total) D – Drydocks x 20 (40 Total) S – Squats x 25 (25 Total)
Run back with stops for curls, merkins, etc. Turn on Devereaux and the Princeton for a wall jump into Dreher parking lot.
At the lot, line up and do Bear Crawl 10 yards, 5 Burpees, Crawl Bear 10 yards, 15 Merkins, Lunge Walk 10 yards. Rinse and repeat back to the start. 1 round of Light Pole Suicides and put back the bricks. Mosey to COT.
MARY: 10 Lt. Dans and 10 Burpees to Finish
ANNOUNCEMENTS: Check Slack #announcements. Lots of fundraisers and AO anniversaries coming up.