YHC was going to stay close the shovel flag for Warm-a-rama but Amphibious had to open his mouth to say he wasn’t going to run. That’s all YHC need to start a mosey outside of the school.
Warm-A-Rama
- Side Stratal Hop x 15 IC
- Imperial Walker x 15 IC
- Gorilla Humpers x 15 IC
- Windmills x 15 IC
- Sun Gods x 15 IC (each arm)
Thang
Today is all about team work. Partner up and complete laps around the school with 3 pain stations. We split all the teams between each station to start. While partner A was completing an exercise from either the arm, leg, or core, partner B was running to the next station and starting an exercise from the list. Once partner A complete 30 single count exercise, they would run to relieve partner B with a merkin 10 count handoff. Teams completed multiple laps until the Q called Omaha.
- Basketball Court Station
- Goblet Squat
- Bobby Hurley
- Wojo Squat
- Monkey Humpers
- Lieutenant Dan
- Toy Soldier
- Shovel Flag Station
- Low Dolly
- Low Slow Flutter
- Crunchy Frog
- LBC
- Freddie Mercury
- Plank Jack
- Parking Lot Station
- Incline Merkins
- Ranger Merkins
- Derkins
- Carolina Dry Docks
- Merkins
- Dips
6MOM
- Homer/Marge (around the circle)
- Box Cutters x 10 IC
- American Hammers x 15 IC
COT – Flow took us out
Announcements:
- 3rd F after Slammin Sammies right after the workout at the AO, Bull Dog will bring coffee
- Looking for Q’s for Quaker Crater
PAX: avatar_box
QIC: minimal
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