Date:  November 12, 2022

AO:  Wakanda

QiC:  Boy Wonder

PAX: Tesla, Akron, Don’t Cha Know, John Coctostan, Bob Barker, Short Squeeze, Nomex, Bruce Lee, Snakes on a Plane, Flo Jo, Root, YHC

Warm-A-Rama:

Slow Mosey to place weights, Motivator (badly executed by YHC), City Slicker, Sun Gods (palms up, down, rearward), Chinooks (reverse), Imperial Walkers, Abe Vigoda (down position), String Ripper (down position), Hillbillies

The Thang:

All PAX at station 1 do first exercise AMRAP until relieved, then begin second exercise. Teams of two run to station 2, does 15 reps of first exercise and returns to station 1 to relieve all PAX and tag the next team of two. Next team of two runs to station 2, etc. Rotate teams until all exercises are complete.

Panther Station: Round 1 (Round 2):

P- Peter Parkers (Plank Jacks)

A- Air Drama (Alternating Side Squats)

N- Nutcracker (Never Cross Dolly)

T- T-Bar Merkins (Tempo Merkins)

H- Hillbillies (Hatching Butterfly)

E- E2K (Elf on a Shelf)

R- Rocky Balboa (Reverse LBCs)

 

Claw Station: 15 single count

C- Clean & Press

L- Lateral Raises (front or side)

A- Alternating Lunge

W- Wide Chest Flys

6MOM:

Homer-to-Marge, Freddie Mercuries, WW1 Sit Ups, LBCs, Low Slow Flutter, American Hammer

COT:

Mad love, support and well-wishes for our brother, Longneck. You got this, bro. You’ve got a whole city of men behind you.