Dan Solo

AO: ao-the-bear
Q: Polyp
PAX: Polyp, Just me and the goats., The goats
FNGs: 1 The goats
COUNT: 3
Warm-O-Rama
-Abe Vigodas
-Carrot Pickers
-Downward Dog
-Upward Dog
-Sun gods
-Side straddle hops x 15
-5 Burpees

Thang
Mosey to benches
Dips x 15
Step ups x 20
Erkins with a clap x 10

Mosey to pull up bar
Pull ups x 10
Plank for a song (had headphones on)
Chin ups x 10

Mosey to track

Round 1
100 Merkins (combo of normal, ranger, diamond)

Did 10-10-10 of above Merkin varieties, then 50 yard mosey, carioca, sprint, backwards, run, butt kickers, high knees; something different each time.

Rinse & repeat to 100

Round 2
Rinse and repeat with 150 big boy sit ups.

Round 3
Rinse and repeat with 200 squats (combo of toddler, sumo, jump, regular)

50 yard lung walk (that sucked)

Mary
-Toe touches
-Hip stretches
-Heel touches
-5 burpees

COT