Q: Gander ,
PAX: Gander, Peeping Tom, Pyro, Polyp, Morning, Stickbuilt
FNGs: None
COUNT: 6
Warm-a-rama: Loosen up this shoulders!
SSHx20IC
Michael Phelpsx5IC
OH Clapsx10IC
Sun Godsx10IC; Reverso
Seal Clapsx10IC
Bat Wingsx10IC
3 Burpees OYO
The Thang: Call it on the fly!
Merkins x10OMD
Squats x10OMD
Mosey to the flag poles
Merkins x10OMD
Tempo Sumo Squatsx10IC
Mosey to park entrance
Merkins x10OMD
Sumo Squats x10OMD
Mosey to the rock pile
Wall sit w/horizontal coupon hold Pax countx10
OH pressx10OMU
Wall sit w/horizontal coupon pressx5 or something – botched
Curlsx10OMU
Partnered up
Pax A – chest press, full range skull crushers, modified Russian twist
Pax B – run to back of Conv Center for Squats or Merkins
Waterfront Bench Leapfrogs
Partners (tried to) stay together and LeapFrogged other teams around the waterfront doing Dipsx10, Derkinsx10 & Step Upsx10 until back at the flag poles
Lined up in the grass facing town for:
Lunge Walk
Return Bear Crawl
Lt. Dans w/OH Pressx5
Return Bear Crawl
Took a moment at the rail to welcome all the ducks back to the river with Irkinsx10
Mary: Don’t forget the core
Controlled, slow Heel Touchesx10IC
Dolliesx10IC
Right Oblique Crunchesx20OMU
Reverse Tempo Leg Raisesx10IC
Left Onlique Crunchesx20OMU
COT: Counted, named & prayed for all the ducks safely returning to the river a week after duck season. Amazing.
Have a blessed day!