AO: thunder
Q: Insanity
PAX: Betamax, Frogger, Jabberwocky, Bucket Truck, Insanity, Oscar, Phlegm
FNGs: None
COUNT: 7
DISCLAIMER
WARMUP:
3 burpees
1/2 lap & circle up
20 SSH IC
20 IW IC
10 Mercans IC
20 flutters IC
10 BBSU
10 Squats IC
3 burpees
1/2 lap
THE THANG:
Starting at King & Wilmot. Perform exercises & run to next intersection. Plank.
Corner
1. 25 mercans, 25 LBC, 3 burpees
2. 25 wide arm , 25 spot LBC, 3 burpees
3. 25 mercans, 25 chaser LBC, 3 burpees
Arm break: 20 squats, 20 lunge walk, 20 squats, 20 lunge walk
4. 25 wide arm, 25 Freddie Mercury, 3 burpees
5. 10 hand release, 10 iron cross, 3 burpees
6. 10 diamond, 10 BBSU, 3 burpees
Arm break: 20 squats, 20 lunge walk, 20 squats, 20 lunge walk
7. 10 blast off mercans, 10 WW1 sit-ups, 3 burpees
Q: Insanity
PAX: Betamax, Frogger, Jabberwocky, Bucket Truck, Insanity, Oscar, Phlegm
FNGs: None
COUNT: 7
DISCLAIMER
WARMUP:
3 burpees
1/2 lap & circle up
20 SSH IC
20 IW IC
10 Mercans IC
20 flutters IC
10 BBSU
10 Squats IC
3 burpees
1/2 lap
THE THANG:
Starting at King & Wilmot. Perform exercises & run to next intersection. Plank.
Corner
1. 25 mercans, 25 LBC, 3 burpees
2. 25 wide arm , 25 spot LBC, 3 burpees
3. 25 mercans, 25 chaser LBC, 3 burpees
Arm break: 20 squats, 20 lunge walk, 20 squats, 20 lunge walk
4. 25 wide arm, 25 Freddie Mercury, 3 burpees
5. 10 hand release, 10 iron cross, 3 burpees
6. 10 diamond, 10 BBSU, 3 burpees
Arm break: 20 squats, 20 lunge walk, 20 squats, 20 lunge walk
7. 10 blast off mercans, 10 WW1 sit-ups, 3 burpees
Hand field
15 pulse ups, 15 skyups, 15 chaser LBC
Run across field
14 pulse ups, 14 skyups, 14 chaser LBC
Run across field
Thunder square
20 inclines, 10 Bulgarian squats/leg, 20 declines, 10 Bulgarian squats/leg
:alert: ANNOUNCEMENTS :alert: :
Thunder 11 yr on 8/27
Woodshed 10 yr on 8/29
COT: