AO: juco
Q: Starlink
PAX: Windex, Bowser, Daddy Mack, Wanderer, Mailbox, Man Bun
FNGs: None
COUNT: 7
WARMUP:
Q: Starlink
PAX: Windex, Bowser, Daddy Mack, Wanderer, Mailbox, Man Bun
FNGs: None
COUNT: 7
WARMUP:
10 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Hello Dollies
5 Cherry pickers
THE THANG:
Mosey behind Dickeys
15 merkhans
15 bbs
20 overhead press with rocks
20 curls with rocks
15 flutter kicks (4 count)
15 guardrail dips
RUN 1 LAP AROUND BUILDING
Repeat and add 1 lap every time 4 rounds and a total of 10 laps
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
Mosey Back to flag
MARY:
Ring of Fire merkhans X5
ANNOUNCEMENTS:
Hawridge
COT: RUSH