A damp 50ºF morning as two PAX came on the promise of a lighter Q. Although the two PAX likely would have come anyway, so the promise of a lighter Q as a means to recruit some new old faces proved futile. So to keep with the lighter Q theme, the two PAX messed around for ? and ?.
DISCLAIMER
COP
- LBAC IC x10 forward and reverse
- Seal claps IC x 10
- The 1 min AMRAP baseline test – Merkins
- Through the tunnel IC x 10
- Willie Mays Hays
- Sumo squat
- Imperial walkers IC x 10
- Hillbilly walkers IC x10
- The 1 min AMRAP baseline test – Squats
- The 1 min AMRAP baseline test – LBCs
THE THANG
Two stations opposite of each other on the track, moseying around the track in between the stations.
Station One:
- BOMBS variation
- 5 Burpees
- 10 Overhead claps
- 15 Merkins
- 20 little Baby crunches
- 25 Side straddle hops
Station two:
- 15 tricep dips
- 15 squats
Rinse and repeat.
MARY
- American hammers IC x15
- Freddy mercuries IC x 20
- Freak Nasty 10 count each side (side plank with a hip dip)
- Plank until time
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
Record your baseline AMRAP numbers on the spreadsheet in Slack. Happy New Year.
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