AO: Shadow
QiC: Curveball
Pax Count: 4
Pax List: BiBo, Curveball, Diablo, Wreck-It Ralph
FNG Count: 0
Downrange:
Four BRAVE souls escaped their fart sacks and earned the day in the gloom. This is their story.
Warm up:
All IC, all 15x
-SSH
-Windmill
-Low Slow Squat
-Merkins
A meandering mosey over to the ampitheater
The Thang:
Four Rounds. Alternate between sets of dips and merkins.
1st 10x low slow dips. 10x incline merkins
2nd 10x low slow dips. 10x merkins
3rd 10x low slow dips. 10x werkins
Homerun! 10x low slow dips. 10x diamond merkins
Mosey to the baseball field. Next evolution – Vicious circle
Pax jogs around the bases. Lead Pax peels off and runs to pitchers mound and performs 5 reps of called exercise. After completing run to back of line.
Next evolution. F3 Baseball
Pax performs 30 reps at each base. AMRAP for 20 minutes. Every lap around the base is 1 run.
1st: Merkins
2nd: Bonnie Blairs
3rd: Crabtaps
Home: Burpees.
Finish with some mary.
CoT:
Diablo took us out.