AO: Swampfox
Q: CESS
PAX: Wally, Billy Bob, Ratatouille, Duckie, Leprechaun, Kitty, Kilt, Bindi, Collar, McNugget, Fountainhead, Stretch, Pinkman, Misfire, CESS, BunkBed, Ramblin Man
FNGs: None
COUNT: 17
Q: CESS
PAX: Wally, Billy Bob, Ratatouille, Duckie, Leprechaun, Kitty, Kilt, Bindi, Collar, McNugget, Fountainhead, Stretch, Pinkman, Misfire, CESS, BunkBed, Ramblin Man
FNGs: None
COUNT: 17
WARMUP:
Jog to the Publix side of Trenholm Plaza.
5 Burpees
suicide to the first cart return and back.
2nd cart return and back.
all the way to the curb and back.
SSH until th 6 arrives.
5 burpees
Side Walk Squat to the 1st cart return.
turn the other way to the 2nd cart return.
jog it out to the curb and then back to the start.
SSH until the 6 arrives.
THE THANG:
10 minute AMRAP
Run a lap around the designated loop.
50 Mercans
50 LBC’s
50 squats
rinse and repeat until time is called.
MARY:
circle up for Ab work.
15 Flutter Kicks IC
15 Box Cutters IC
15 Dying Cockroaches IC
ANNOUNCEMENTS:
– 5-13-23 is the Speed for Need 5k in Forest Acres. See EZ Street.
COT: