AO: swampfox
Q: Leprechaun
PAX: Krusty, Kitty, Sheets, Polo
FNGs: None
COUNT: 5
The Thang
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
50 reps of each of the following exercise. Perform 8 burpees after completing 50 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run
Q: Leprechaun
PAX: Krusty, Kitty, Sheets, Polo
FNGs: None
COUNT: 5
The Thang
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
50 reps of each of the following exercise. Perform 8 burpees after completing 50 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run
PAX modified the reps from 85 to 50 each
ANNOUNCEMENTS:
Sprintvergence with hammer on 8/31
COT:
Prayers to keep everyone safe from the impending weather.