Q: Spot
PAX: Bucket Truck, Dog-Faced Gremlin, CESS, Oscar, Insanity, Spot, Phlegm
FNGs: None
COUNT: 7
WARMUP:
SSH x 10
3 burpees
Rinse and repeat x3
Lap around the track
THE THANG:
Mosey to basket ball court
10 merkins
Sprint to other side
10 in and out hybrids
Back petal back
20 merkins
Crab walk to other side
10 Russian Twists
Reverse crab walk back
30 merkins
Bear crawl to other side
20 flutter kicks
Crawl bear back
Mosey to amphitheater
10 merkins
Sprint to the top
10 in and out hybrids
Mosey down
20 merkins
Bear crawl up
20 Russian Twists
Crawl bear down
30 merkins
Crab walk up with 5 dips every step
20 flutter kicks
Mosey down
Mosey to Queen Street Hill
10 merkins
Sprint to halfway
10 monkey humpers
Back petal to top
10 in and out hybrids
Mosey down
20 merkins
Crab walk up
10 monkey humpers
Reverse crab walk to top
20 Russian Twists
Mosey back
30 merkins
Bear crawl half way
10 monkey humpers
Crawl bear other half to top
20 Flutter Kicks
Mosey back
Mosey to THE HILL
10 merkins
Sprint to top
10 in and out hybrids
Mosey down
20 merkins
Bear crawl up
20 Russian Twists
Mosey back
30 merkins
Crawl bear up
20 flutter kicks
Mosey back to flag
Tempo squats x 10
Tempo merkins x 10
Tempo iron cross x 10
ANNOUNCEMENTS:
COT:
Be here for each other. It’s a safe place. Complain away.