Q: Silver Bullet
PAX: Ash (COMZ), Kenny G, Pondo, Silent Bob, Silver Bullet, Jasmine
FNGs: None
COUNT: 5
DISCLAIMER
WARMUP:
SSH (20)—rotate 5 minutes on the clock dial
Imperial Walkers (20)—rotate
Arm Circles (fwd 20, back 20, overhead 20)—rotate
Squats (20)
5 burpies
Jog around the Circus and to the playground
THE THANG:
Lunge walk from sidewalk to playground
Series repeated 4x: 5 pull ups, 10 merkins, 15 squats
High plank to low plank (x10 left arm first)
Carolina dry docks (10)
High plank to low plank (x10 right arm first)
Carolina dry docks
1:2 Mighty Thors (1 sit up + 2 twists, 2 sit ups + 4 twists….)
Using the playground as a Salvador Dali clock, do reps of 3, 6, 9, and 12 of:
-merkins
-jump squats
Lunge walk from playground to sidewalk
Ray Charles (20)
Flutter kicks (20)
Jog, run, whatever back to the flag
Old man stretching (legs and back) until time.
:alert: ANNOUNCEMENTS :alert: :
Ash has the Stumble Q tomorrow and the Woodshed Q Tuesday.
COT:
Prayers for Moon River on the passing of his father.
Prayers for Silver Bullet’s ex