AO: juco
Q: Starlink
PAX: Bowser, Bubbles (Hampton Roads)
FNGs: None
COUNT: 3
WARMUP:
15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 OYO Merkhans
5 Cherry pickers
Q: Starlink
PAX: Bowser, Bubbles (Hampton Roads)
FNGs: None
COUNT: 3
WARMUP:
15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 OYO Merkhans
5 Cherry pickers
THE THANG:
Mosey behind dickies,
15 merkhans
15 supermans
20 overhead press with rocks
20 curls with rocks 10 each arm or 20 together
15 flutter kicks
15 guardrail dips
RUN 1 LAP AROUND BUILDING
Repeat and add 1 lap every time
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.
Power Ups:
5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN
MARY:
Mosey back to flag
ANNOUNCEMENTS:
Happy Thanksgiving :turkey:
COT: RUSH