AO: thunder
Q: Insanity
PAX: Adrian, Bucket Truck, Fallout, Insanity, Oscar, Phlegm, Spot
FNGs: None
COUNT: 7
WARMUP:
Mosey to bball court.
SSH x 20 IC
IW x 20 IC
Merkins x 10 IC
Squats x 20 IC
Flutters x 20 IC
Q: Insanity
PAX: Adrian, Bucket Truck, Fallout, Insanity, Oscar, Phlegm, Spot
FNGs: None
COUNT: 7
WARMUP:
Mosey to bball court.
SSH x 20 IC
IW x 20 IC
Merkins x 10 IC
Squats x 20 IC
Flutters x 20 IC
THE THANG:
9 rounds at intersections around Hand
Start with merkins. Repeat & add 1 exercise for each round. 10 reps/each.
Merkins, LBCs, squats, wide arm, Freddy Mercury, monkey jumpers, diamond, Spot LBCs, Bonnie Blairs
Mosey to Thunder square.
3 rounds
People’s chair, declines x 10, step-ups x 10, in & out x 10
Hand field
Repeat 9 exercises x 10 reps
Parking lot
Curb merkins x 20
Skyups x 10
Pulse ups x 10
BBSUs x 10
Repeat
Plank sequence
Merkins x 10
Plank sequence
Merkins x 10
Back to the flag. Merkins x 10
:alert: ANNOUNCEMENTS :alert: :
COT: