Q: Polyp ,
PAX: BlackDog (F3 New Bern), Hambone, Mr. Roboto, Cuddy, Polyp
FNGs: None
COUNT: 5
Warm-O-Rama
-Abe Vigodas
-Carrot Pickers
-Downward Dog
-Upward Dog
-Sun gods
-Side straddle hops x 20
-5 Burpees
Thang
Mosey to benches.
Dips x 15
Step ups x 20
Erkins (with a clap, b/c we were so inclined:wink:) x 10
Mosey to pull up bar.
Pull ups x 10 around the horn
Squats, LBCs, Diamond or Ranger Merkins, Plank, American hammer stations
Chin ups x 10 around the horn
Squats, LBCs, Diamond or Ranger Merkins, Plank, American hammer stations
Mosey to end zone on the practice field with some tunes :notes: for motivation.
Pair up.
Round 1
Guy A: 100 Merkins (combo of normal, ranger, diamond)
Guy B: Choice of mosey, carioca, sprint, backwards, run, butt kickers, high knees, skip for 50 yards and back. Mix it up and do something different each time.
Trade off until goal reached.
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)
Round 4
Rinse and repeat with 250 air presses
Round 5
Plank while other guy Burpee Broad Jumps 20 yards down & back
Mosey to covered area. (Mumblechatter about Foo Fighters being a new band. Took that to mean they came along sometime after Led Zeppelin)
-Cuddies 10 each step OYO
-20 heel raises OYO
-Dips x 20
-Bulgarian split squats x 10 each leg
-Derkins x 15
-Erkins x 15
-Wall sit with air presses while counting to 10 around the horn and back
Mary
-Toe touches
-Hip stretches
-Heel touches
-Round of Dealer’s Choice
-5 burpees
COT
Announcements & short prayer.
On to coffeeteria… as always, pleasure to lead what I hope was a good beat down!