Nothing beats a well-balanced Q

Weather: 58 and absolutely gorgeous

19 PAX won the first battle of the day, rolled out of bed, and hit the AO to get better.

COP – Rudy

Disclaimer

Prayer

Warm-up

TTT – 10 IC

Merkins – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

The Thang

Simple rotation – Chest->Legs->Core->Cardio->Run for 1 minute each then rinse and repeat for 6 rounds

Round 1

Thumbs Up Merkin

Side Lunge Jump

Sphinx Crunch Hold

High Knees

Run across the field and back

Round 2

Gump Jump Merkin

Spiderman Squat

Swimmer Plank

Burpee

Run across the field and back

Round 3

Diamond Merkin

1 Leg Jump

Alphabet Soup

Slalom Hop

Run across the field and back

Round 4

5 Point Merkin

Warrior Squat Lunge

Scissor Twist

Think Drill

Run across the field and back

Round 5

Plank Walker

Diamond Hop

Mountain Climber

Quick Feet

Run across the field and back

Round 6

Staggered Merkin

Roadrunner

Downward Dog Crunch

Super Burpee

Run across the field and back

COT

Countarama

Namearama

Kingsport launch is being planned. Be looking for guys to plug in to the new AO.

Reminder of the family day coming up July 15 th 4:30-7:30. Donatello will send out info soon.