1.0 Q:KGB
Run towards the hospital
- Circle up near the sketchy stairs
Warmorama
- SSH x 20
- Mountain climbers x 20
- Merkins x 20 single count
- IST x 20
- Mosey to the mall, sidewinders over hill 216
- Divide in 3 teams:
o Race to the 1st pole – winning team 10 LBCs, losing teams: 2nd burpees x 5, 3rd double merkin burpees x 10
o Race to the 2nd pole – winning team 10 LBCs, losing teams: 2nd burpees x 5, 3rd double merkin burpees x 10
o Race to the 3rd pole – winning team 10 LBCs, losing teams: 2nd burpees x 5, 3rd double merkin burpees x 10
- Mosey back to ASEC to the rock pile
o Overhead press x 10
o Curls x 10
- Mosey to the pull up bars
o 5 pull ups each
o Overhead press x 10
o Curls x 10
- Mosey to the pull up bars
o 5 pull ups each
- Mosey to mary
o KGB twists x 20
o Brazilians x 10
o Freddie mercs s x 20
o Dying cockroach x 20
Audible:
o Ins & outs, led by Exit 54 x 10 ( i think)
o Deerticks, led by Deertick x 10
2.0 Q; Exit 54
QIC : Exit 54
Mosey to the shelter
SSH x 20 Cotton pickers x 20 Air squats x 15
THANG: Merkens x 40 LBCs x 40 Bench dips x 40 Bench step-ups x 40
Merkens x 30 LBCs x 30 Bench dips x 30 Bench step-ups x 30
Merkens x 20 LBCs x 20 Bench dips x 20 Bench step-ups x 20
Merkens x 10 LBCs x 10 Bench dips x 10 Bench step-ups x 10
Mosey to front of church Planks for 5 minutes
Mole skin:
- Catfish can rival Grover for takeoff and sprint speed, we also confirmed that merlot was spilled after 3rd sprint, the mall area has now been christened twice
- Burpees and double merkin burpess after sprints are just as fun as they sound, thanks for the exercvise lexicon section, f3 website
- Good to see Exit and Riggs back in the pax, welcome back
- Where is Backdraft?