THE SCENE
70 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
SSH 25x IC
Imperial Walkers 15x IC
Dive Bombers 10x IC
Arm Circles fwd & back x15 IC
“GET UP OFFA THAT THING” (thanks Quickbooks)
Squats then a burpee every time James Brown says “GU Offa TT”
Find battle buddy, line up on curb.
NO PAIN NO GAIN SPRINTERS (thanks Cap’n)
Buddy 1 does 20 BBS while Buddy2 holds their feet
Buddy1 switches to wide Merkins Buddy2 sprints to cones.
— 1st cone – 5 burpees
— 2nd cone – 10 burpees
— 3rd cone – 15 burpees
Buddies switch, rinse and repeat
“BRING SALLY UP” (thanks Woodshack)
Buddy 1: Pull Me Ups on tables
Buddy 2: Wall Sits/ mumblechatter
(Switch places, rinse and repeat)
Mosey back to AO!!
“ATMS” (thanks Cap’n) IC with no rest (without leaving plank position)
15 Alt Shoulder Touches (4-ct IC)
10 Tempo Merkins (4-ct IC)
10 fast Merkins (single ct IC)
“ROXANNE” (thanks Lexicon?)
Alternate Superman to Banana every time the Police sings “Roxanne”
Modified to alternating plank positions (one arm up) and mountain climbers
Abs (Dealer’s Choice)
Flutter Kicks x20 IC
Boat / Canoe on Q
Hello Dolly x20 IC
Ab Circuit – x15 each LBS, Leg Raises, Rocking Chairs
COT
Count-o-Rama & Name-o-Rama
BOM
After Red Writer, our Q, was on all fours “calling the buffalo” during dealers choice abs… he was reminded of a verse that he shared in the BOM:
Three times I pleaded with the Lord to take it away from me. But He said to me, “My grace is sufficient for you, for My power is perfected in weakness.” Therefore I will boast all the more gladly in my weaknesses, so that the power of Christ may rest on me. That is why, for the sake of Christ, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.