13 PAX were in attendance. It was 75 degrees and clear. Disclaimer: This is all really hard and you should go home right now.
COP:
Little Arm Circles x 10 forward IC Little Arm Circles x 10 reverse IC Overhead Arm Claps x 15 (shoulder to overhead) IC Overhead Arm Claps x 15 (shoulder to front) IC Overhead Arm Claps x 15 (waist to overhead) IC Squats x 10 IC Through The Tunnel x 15 IC Windmill x 10 IC Imperial Walkers x 15 IC Merkins x 15 OYO Warm-up run: start from the parking lot, run down the driveway, right onto Bird Rd, run to the stop sign at Bickley and turn around, take the side entrance, stop at the block pile.
Tha Thang:
Grab a block and head to the track.
Curls for the girls/them/they/binaries/etc x 15 IC Overhead Press x 15 IC
Round 1:
1. Lunge to the first turn on the track (about a third of the way around).
2. Mosey to the pull-up bars and do 5 GOOD pull-ups. No kip. Dead-hang and all the way up.
3. Mosey to the turn before the uphill and bear crawl up the incline.
4. Return to your block and plank on the six.
LBC x 15 IC Flutters x 20 IC
Round 2:
1. Backwards Mosey to the pull-up bars and do 5 pull-ups.
2. Sprint back to the starting point.
BBSU x 10 IC Rosalita x 10 IC Flutters x 15 IC
Round 3:
1. 20 Merkins on the block.
2. Sprint to the pull-up bars and do 5 pull-ups.
3. Sprint back to the starting point.
Return the blocks and head to the parking lot.
MARY: American Hammer x 10 IC Dracula: Box Cutter x 10 IC Joanna: BBSU x 10 IC Lumbergh: Boat/Canoe Hostel: Flutters x 10 IC Darla: Burpees x 5 OYO Soccer Mom: Merkin + jump squat (aka burpee) x 5 OYO
Recover/Recover
COT/Count-O-Rama/Name-O-Rama
FNG:
Son of Bird Strike > in the Coast Guard > Baby Shark
Announcements:
1. Continue to EH people! 2. Prepare yourselves for the coming of the August Challenge! 3. Promote and show up for all the socials! 4. There’s a Convergence the first Saturday of August. BE THERE!!!
