Q: McRib
PAX: 1 Finger, Bangkok, Faulkner F3, Hambone, Morning, Mr. Roboto, Napoleon, Peeping Tom, Skidmark, Stickbuilt
FNGs: None
COUNT: 11
Warm-o-Rama
Good mornings IC x 10
Michael Phelps IC x 10
5 burpees OYO (thanks Roboto)
SSH IC x 10
5 burpees OYO (thanks Skidmark)
Cotton pickers OYO
Burpee inch worm across parking lot, High knees back
WMD OMD x 15
Butt kickers back across parking lot, then skip back for more WMDs OMD x 10
Thang
Partner up, started at speed bump
Partner A ran to first lit tree on left, did 3 burpees with sprint back (or all you got) while partner B did shoulder taps. Flap jack, Rinse repeat several times with Partner B doing John Travoltas, Low Slow Flutter, Heel touches, and leg raises.
All done without much of a break, so we moseyed to knee wall for dips and sumo squats OMD x 20, x 15, x 10, x 5, x 20
Under club for wall sit with air press, counted down the line 10 seconds each. Then BTW with a 5 second count.
Next up, do the dock for a quick cool off (by at least 2 degrees) swim to the F3 duck and back.
Gathered back by check in station for counting, naming, and the Lord’s Prayer, finishing a few minutes early – there were no complaints.
Enjoyed it, nice work this morning! Side note: You just gotta go with the 7” shorts Hambone, it’ll change your life.