AO: dogpound
Q: Nixon
PAX: Lightweight, Pew-pew, Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10
THE THANG:
Run to pull-up bars
Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
Run to lower tennis court
PAXs may complete any exercise in any order but must complete all 5 sets before beginning again. Do any exercise from the Tennis Court and then Run to the Bathrooms to complete any exercise.
Tennis Court Side:
Blockees x 5
Skull Crushers x 10
Curls x 15
Thrusters x20
Goblet Squats x 25
Bathrooms:
Burpees x 5
Perfect Merkins x 10
Big Boys x 15
Squats x 20
Side Straddle Hops x 25
MARY:
ANNOUNCEMENTS:
COT: Your time and effort are like Terminal High Altitude Area Defense (THAAD) missiles, but do not cost 12.6 million dollars per unit. You can never do as much work with the time and effort that you think you have. So use your missiles prudently. This COT was brought to you by Lockheed Martin 😀
