AO: f3comanche
Q: hokie_pokie
PAX: Spaz, buckwheat, hammer, Avalanche, hokie_pokie
FNGs: None
COUNT: 5
Warmarama:
2 Laps around the parking lot
SSH (IC) x 12
Penny pickers (IC) x 12
Leg Stretch
Back Stretch
Hello Dolly (IC) 12
Tempo Merkins x10

4 Corners
1 & 2:
– 10 Merkins
– 15 LBC
– 20 Squats
3&4:
– 10 Diamond Merkins
– 15 Flutter Kicks
– 20 Smurf Jacker

Cone time:
1. One Burpee
2. 5 Jump Squats
3. 10 Monkey Humpers
4. 15 LCB
5. 20 SSH

Round 1 – Bear Crawl up and mosey back
Round 2 – Reverse, Lung Walk and mosey back
Round 3 – Shuttle run – side shuffle
Round 4 – Shuttle run – Full run

Hit the brick walls
People’s chairs
– Punches (IC) x12
– High punches (IC) x12
– Run to the blue door

– Calf raises x 20
– Squat Calf raises x 20
– Run to the blue door
– Leg swings x10 (front to back, side to side)
– Side kicks x10
– Run to the blue door

Lung walk to the shovel flag

Mary.

Flutter Kicks (IC) x 12
Rosalita’s (IC) x12
Heels to heaven (IC) x12
Plank for the final minute

Recover….Recover
Thanks for coming out this morning and following along!!

HP