Q: Pyro ,
PAX: Polyp, Morning, skidloader, Gander, BlackDog (F3 New Bern), Stickbuilt, Hawkeye, Pyro, Peeping Tom, @Sprinkles
FNGs: None
COUNT: 10
Warm-a-rama:
Unfortunately no FNG but a hearty 10 pax ready to get after it!
Michael Phelps
Seal Jacks
Cotton Pickers
Peter Parker Grandad’s
SSH
Plank Jacks which were OYO
The Thang:
LINE OF BROS:
Line up shoulder to shoulder, incline planks, pax A lunge walks to other end of men. Then Irkins until next pax reaches him. This sucks quickly. 2 rounds.
Mosey to the next turn/curb:
DECLINE Plank
Backwards run
Dirkins until next Pax
2 more rounds
To the Convention knee wall:
20 Step Ups
Skip across the street
15 hand release release merkins
Mosey back
10 box jumps
Mosey across
5 curb burpees
Mosey to Craven
Traffic lights:
Green- skip
Yellow- sprint
Red- groiners, then switch to squats
CITY HALL:
Partner work
A- AMRAP- American Hammers
B- mosey to City Hall Foyer
3 rounds
Next: monkey humpers on foyer
Dive bombers
3 rounds again
Back to traffic lights, this time:
Green- mosey
Yellow- skip
Red- knee raises
Back to the convention center wall for rinse and repeat of the leg raises. HRR Merkins, Box jumps, and deconstructed burpees
Mary:
Mosey back to the curve by the gazebo for:
Crunchy frogs
Heels 2 heaven
100s
Leg raises
STOP!
COT:
We counted, named, and prayed.
Special prayers for Bitcoin as he is under the weather, recover quickly brother!