AO: swampfox
Q: Leprechaun
PAX: Billy Bob, Kitty, Nelly, Stent, Krusty, Misfire, Polo
FNGs: None
COUNT: 8
WARMUP:
Q: Leprechaun
PAX: Billy Bob, Kitty, Nelly, Stent, Krusty, Misfire, Polo
FNGs: None
COUNT: 8
WARMUP:
10 SSH IC
10 IW IC
10 Squats IC
15 Merkins OYO
THE THANG:
Format
45min AMRAP
400-meter track with 100-meter increments clearly visible
The Thang
The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
ANNOUNCEMENTS:
See Slack channel
COT:
Prayers for the McKenzie family.