AO: f3tradition
Q: kinglouie
PAX: Machuman (Machu Picchu), Barney, Space X, Wild-Robot, Guinness, kinglouie
FNGs: None
COUNT: 6
WARMUP: Mosey around the AO. Warmorama: SSH x 20, IST x 10, penny picker x 10, windmill x 10, low slow squat x 10, merkins x 10, Freddy Mercury x 10, arm circles, Michael Phelps
THE THANG:
Set1: Mosey around 4 corners of the lower lot… Station 1: 5 pull ups, mosey to station 2: 5 burpees, bearcrawl to station 3: 5 WWII situps, mosey to station 4: 5 burpees, bearcrawl back to station 1 and repeato everything for ~13 minutes.
Set2: Mosey to the Haunted Playground Garden: Quadrophilia to the top of the hill for 5 merkins, run to the bottom for 5 jump pause squats, repeato for 3 sets… then 4 reps… 3 reps… 2 reps… 1 rep.
Set3: Mosey to the Great wall for 30s wall sit, 30s balls to the wall, 30s wall sit..
Set4: Mosey to the big steps for: Walk up the steps, 5 Carolina Dry docks, walk down, repeato 3 times.
Mosey back to the starting poing, doing walking lunges for ~20 feet then Mary.
MARY: LBCs x 10, dying cockroach x 10, plank, downward dog, runner/bird/whatever stretch from Skipper, plank, 5 merkins, plank, end.
ANNOUNCEMENTS: R2’s bday party at his place 5:30 Friday
COT: