Quarter Pounders

17 of us showed on this humid last day of summer. Got right to work

WARMARAMA

  • SSH IC x 25
  • SGs IC x 9 ea direction
  • Good mornings IC x 15
  • Downward dog/Upward dog
  • 5 Burpees OYO
  • Big lap

THE THANG (carioca between stations 1 and 2 and between stations 2 and 3; run between stations 3 and 4; run between stations 4 and 1 with bear crawl up ramp)

  • Lap 1: Station 1 – Hand release release merkins x 25; Station 2 – Squats x 50; Station 3 – Shoulder taps x 75; Station 4 – 100s
  • Lap 2: Station 1 – Diamond merkins x 25; Station 2 – Iron Mikes x 50; Station 3 – Imp walker x 75; Station 4 – Air presses x 100
  • Lap 3: Station 1 – Ranger merkins x 25; Station 2 – LBCs x 50s; Station 3 – Plank Jacks x 75; Station 4 – calf raises x 100
  • Lap 4: Station 1 – Wide merkins x 25; Station 2 – Monkey humper x 50; Station 3 – American Hammers¬† x 75; Station 4 – Wall sit 100s

MARY

  • Big lap
  • Back stretches with leg over body ea side
  • Dying cockroaches x 30 on my up
  • Low slow flutter x 30 IC

ANNOUNCEMENTS

  • Gander birthday celebration next month at his pad

YHC lead out in prayer.

Enjoyed it. ‘Til next time!

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