AO: Thunder
Q: Insanity
PAX: Phlegm, Traitor, Oscar, Spot, Ronda, Adrian, Betamax, Escrow, Insanity, CESS, SweetTart, Bucket Truck
FNGs: None
COUNT: 12
WARMUP:
Lap around track
COP (all IC)
SSHx20
IWx15
Tunnelx15
Mercansx12
LBCx15
Fluttersx15
Squatsx12
Q: Insanity
PAX: Phlegm, Traitor, Oscar, Spot, Ronda, Adrian, Betamax, Escrow, Insanity, CESS, SweetTart, Bucket Truck
FNGs: None
COUNT: 12
WARMUP:
Lap around track
COP (all IC)
SSHx20
IWx15
Tunnelx15
Mercansx12
LBCx15
Fluttersx15
Squatsx12
THE THANG:
Line up one end of field. Perform 10 reps of exercise(s) then run length of field stopping halfway for 3 burpees.
Start with first exercise & add one exercise at each end after repeating all prior exercises.
1. Mercans 2. Skyups 3. Jump squat 4. Wide arm 5. Pulse ups 6. Jump lunges 7. Diamonds 8. Iron cross 9. Catcher squat.
After performing all 9 exercises on 9th round, repeat all 9 on 10th. Perform first 6 on 11th & first 3 on 12th.
Total 240 mercans, 36 burpees, & 12 100yd “sprints.”
Some planks mixed in between rounds.
MARY:
ANNOUNCEMENTS:
COT: