• When: 
  • QIC: 
  • The PAX: 

Today on Thursdays with Phlegm…….

AO: Thunder
Q: Phlegm
PAX: SweetTart, Adrian, Spot, Garnish, Snowflake, Insanity, Backstop, Bucket Truck, Dog Faced Gremlin, Jabberwocky
FNGs: None
WARMUP: SSH x 20, Through the Tunnel x 20, LBAC forward x 20, reverse x 10
THE THANG:Mosey to Hand Middle stairs at front entrance. Run up and down stairs and do high knees 10 count and then do 15 diamond merkins, run stairs/high knees, wide arm merkins x 15, run stairs/highknees/Nerkins. Run to corner, and then back down to gate while alternating karaoke and running backwards. Run to courtyard. Partner up and do 50 burpees total, 100 flutterkicks total, 150 squats, 200 raise the roof; while one partner exercises, the other runs across the field to the fence and back. Next the Triple McTrick. Do 10 Freddie Mercury/10 Flutterkicks/10 spot LBC’s no breaks, squat on wall hands out 30 seconds, repeat that twice.
MARY: Step up x 20, incline merkins x 10, decline x 10, SSH x 30, merkins x 10, plank x 60 seconds with stretches, carolina dry dock x 10, repeat step ups and incline/declines. 5 burpees, 10 bonny blairs, 5 Burpees, run back to parking lot, 20 lunges, 10 merkins, 20 flutter kicks, hold legs six inches until finished.
ANNOUNCEMENTS: Merkin challenge, 50 K run this weekend
COT: Prayers for Biggie and his surgery, Remember Mother’s Day.

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