Q: Spellcheck , Appleseed (Jon Smith)
PAX: Appleseed (Jon Smith), Biohazard (Jay Shepherd), Gmail, Spellcheck, Z-Pack, Natty, Dilbert, Bruce Lee, Strings, Thread, Gmail’s 2.0 / “Hatchet” 🪓
FNGs: 1 Gmail’s 2.0 / “Hatchet” 🪓
COUNT: 11
WARMUP:
Side, straddle, hops, tempo, squats, Ty, fighters, seal, claps, overhead claps,
THE THANG:
The 2.0 Q by Appleseed…
1. Run one lap around track
2. Simon Says: SSH, seal claps, overhead claps, BBS, flutter kicks etc. mess up and do 3 burpees
3. Run a lap
4. Red Light/green light: person calling out red light green light does plank.
Those moving bear crawl. If you get caught move back to start.
5. Run a lap
6. Merkin Tag: one part of field. Kind of like freeze tag except if you get tagged. Do 10 merkins before you get back up.
THE OTHER THANG…
10 AMRAP Centers /w 2 man makers between each.
2 1min Rounds…
CMU curls
CMU forearms
Log run
CMU tug-of-war
CMU shoulder shrugs
Pull-ups & push-ups
CMU squat thrusters
Medicine ball throw
Battle ropes
Sandbag squats
1 30sec round just for fun without man makers
MARY:
20 LBC
10. Superman.
20 Freddie Mercury
9 more Man Makers. (49)
ANNOUNCEMENTS:
Bro Olympics coming up!
COT:
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,”
2 Corinthians 10:5 ESV
Everything ends, workouts, and workdays. Everything but Christ. We rushed through life to get finished, to be done, to retire, and we missed the life in between! Life is hidden in Christ look in him to find it! Don’t miss what he’s doing constantly right in front of us!