AO: thunder
Q: Phlegm
PAX: Lobstah, Bucket Truck, Frogger, Huffy, Jabberwocky, Insanity, Bunyan
FNGs: None
COUNT: 8
WARMUP: SSH IC x 20, TTT IC x 20, Imperial Walkers IC x 15, Windmills IC x 10, 11 Burpees OYO, Run to Courtyard. Bear crawl from 1 basket to other side, do 11 Burpees, Crabwalk back to other side, do 11 Burpees. Monkey Humpers IC x 6, Freddie Mercury IC x 6, Mosey to Courtyard and do 11 Burpees.
THE THANG:
44 flutters, run to other side of field and return.
44 hip thrusters, lung walk one half of side walk.
44 Merkins, run.
44 Shoulder taps, count R shoulder only, Lunge Walk.
44 Tricep Dips, Run.
44 Squats, Lunge Walk.
44 Hello Dollies, Run.
44 Mountain Climbers, count R leg only, Lunge Walk.
12 Merkins to make 100 total between Burpees, merkins.
44 SSH and Run.
Wall sit x 60 seconds and Lunge Walk.
Mosey to COT. Slow Fast Diamonds IC x 10, Chaser LBCs x 10, Iron Cross x 10 OYO, Hold 6 inches 30 seconds, recover.
:alert: ANNOUNCEMENTS :alert: : Bring canned goods last Thursday of month for Crazy Train Thunder Q; six canned goods if you can.
COT: Prayers for Rhonda’s recovery and all those in need. Thank a Veteran if you see one today, and every day.
Q: Phlegm
PAX: Lobstah, Bucket Truck, Frogger, Huffy, Jabberwocky, Insanity, Bunyan
FNGs: None
COUNT: 8
WARMUP: SSH IC x 20, TTT IC x 20, Imperial Walkers IC x 15, Windmills IC x 10, 11 Burpees OYO, Run to Courtyard. Bear crawl from 1 basket to other side, do 11 Burpees, Crabwalk back to other side, do 11 Burpees. Monkey Humpers IC x 6, Freddie Mercury IC x 6, Mosey to Courtyard and do 11 Burpees.
THE THANG:
44 flutters, run to other side of field and return.
44 hip thrusters, lung walk one half of side walk.
44 Merkins, run.
44 Shoulder taps, count R shoulder only, Lunge Walk.
44 Tricep Dips, Run.
44 Squats, Lunge Walk.
44 Hello Dollies, Run.
44 Mountain Climbers, count R leg only, Lunge Walk.
12 Merkins to make 100 total between Burpees, merkins.
44 SSH and Run.
Wall sit x 60 seconds and Lunge Walk.
Mosey to COT. Slow Fast Diamonds IC x 10, Chaser LBCs x 10, Iron Cross x 10 OYO, Hold 6 inches 30 seconds, recover.
:alert: ANNOUNCEMENTS :alert: : Bring canned goods last Thursday of month for Crazy Train Thunder Q; six canned goods if you can.
COT: Prayers for Rhonda’s recovery and all those in need. Thank a Veteran if you see one today, and every day.