AO: thunder
Q: Insanity
PAX: Adrian, Bucket Truck, Dog-Faced Gremlin, Insanity, Kerrigan, Oscar, Phlegm, Spot, Norm feom El Paso
FNGs: None
COUNT: 9
DISCLAIMER
WARMUP:
Lap around Hand with some stops for:
SSHx20 IC
IWx20 IC
Mercans x 10 IC
Squats x 10 IC
Flutters x 20 IC
BBSU x 15
Q: Insanity
PAX: Adrian, Bucket Truck, Dog-Faced Gremlin, Insanity, Kerrigan, Oscar, Phlegm, Spot, Norm feom El Paso
FNGs: None
COUNT: 9
DISCLAIMER
WARMUP:
Lap around Hand with some stops for:
SSHx20 IC
IWx20 IC
Mercans x 10 IC
Squats x 10 IC
Flutters x 20 IC
BBSU x 15
Mosey to park
THE THANG
5 min amrap
5 burpees
5 pull ups
5 hand release mercans
5 Bonnie Blair’s
5 iron cross pulse ups
Run to end of field & back after every other round
10 min amrap at amphitheater
10 inclines
10 box jumps
10 in & out
10 declines
10 Freddy Mercury
Run out of park, up hill, and enter park
15 min amrap at Hand field (cut to 12 min for time)
15 step ups at Thunder Square
15 mercans at edge of field
15 spot LBCs at middle of field
15 monkey humpers at other side of field
15 chase LBCs at edge of field
Back to flag
Avalanche mercans to finish
:alert: ANNOUNCEMENTS :alert: :
Runvergence at Amble on Friday
COT: