Site AO gave Polo about an hour and a half heads up that he was CoQing nad he did GREAT!!

Surge did the Warm O Rama, 6MOM, and COT and Polo got the meat!

Warm O Rama (Surge)

20 – SSH

20 – Sun Gods Forward

20 – Sun Gods Backward

20 – Top and Bottom Claps

Meat (Polo)

Mosey to the Elem School for 4 stations of pain! PAX divided into 2 groups, group 1 started on station 1 and group 2 started on station 2. Three trips around the stations and you will be done!

Station #1 –

20 – Merkins

25 – Plank Jacks

30 – Squats

Station #2 –

10 – Burpees

15 – Single Leg Lunges

20 – Imperial Walkers

Station #3 –

20 – Carolina Dry Docks

25 – Side Straddle Hops

30 – Monkey Humpers

Station#4 –

20 – Wide Arm Merkins

25 – Mountain Climbers

30 – Copperhead Squats

6MOM – (Surge)

20 – Low Slow Flutters

30 – Leg and Arm Raises

30 Count Supermans x 3

20 – LBCs

COT –

Surge took us out

Announcements –

  • Derailer and Uptown Funk on Friday AM
  • Review Butt Fumble’s email for service projects to see where you can help out

 

PAX: CoQ – Surge and Polo

QIC: 01/07/2016