AO: Thunder
Q: Churchkey
PAX: Spot, SweetTart, CESS, Adrian, Betamax, Bucket Truck, Insanity, Oscar, Phlegm, DFG
FNGs: None
COUNT: 11
WARMUP: all done in spotty cadence of 20
S. S. H
Tunnel of Love
High knees
Arm circles (both ways)
Q: Churchkey
PAX: Spot, SweetTart, CESS, Adrian, Betamax, Bucket Truck, Insanity, Oscar, Phlegm, DFG
FNGs: None
COUNT: 11
WARMUP: all done in spotty cadence of 20
S. S. H
Tunnel of Love
High knees
Arm circles (both ways)
THE THANG:
CK Shuffle (@ the court)
5 rds of 10 reps – run lap round lot btw rds.
Burpee
Bobby Hurleys
Breakdancers
Blast Off Merkins
Big Bois
(Laps till 6 catches up)
1/4 Murph @ the park)
5 rds
5 pull-ups
10 Merkins
15Squats
Run to top of hill & back
(Merkins and squats till the six catches up)
MARY: mosey to flag… hold up, wait a minute, we gone put some funk in it.
Bear crawl from across parking lot!!!
Ukrainian Freedom Twists till 6 catches up
40 swimmer leg kicks
V-ups for 30 seconds
ANNOUNCEMENTS: CK talks too much during workouts. The Push up challenge or Cess will come to your house and insult your family 🤷♂️
COT: Let us take back the goodwill and effort today and is it to be better men, fathers,husbands, sons, friends, & coworkers.