Q: Bail Bonds
PAX: Gmail, Spellcheck, DoorKicker, Appleseed, Gordie, Simmons, Juan Valdez, Otis, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 10
WARM UP:
Cherry pickers
Tempo Merkins
Tempo Squats
Overhead Claps
Seal Claps
THE THANG:
IPC Week 4
Round 1) 0:00 – 5:00
Run 200 m
30 Freddy Mercury’s 2-count
Run 200 m
Burpees until 5:00 mark
Round 2) 5:01 – 10:00
Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark
Round 3) 10:01 – 15:00
Run 200 m
30 Low Flutter Kicks 2-count
Run 200 m
Burpees until 15:00 mark
Round 4) 15:01 – 20:00
Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark
Round 5) 20:01 – 25:00
Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark
Round 6) 25:01 – 30:00
Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark
Round 7) 30:01 – 35:00
Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark
Round 8) 35:01 – 40:00
Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark
MARY:
No time
ANNOUNCEMENTS:
Nothing
COT:
Prayer requests and discussions on living life with our language and actions as Christ followers.
