AO: Terminus
QiC: Gronkins
Pax Count: 6
Pax List: Buttercup, Gates, Gronkins, Happy Trees, Martina, Swag
FNG Count: 0
Downrange:
Warm up:
- Arm Circles to Start
- Plank rotation
- Weed Pickers
- Imperial Walkers
- High Knees
- Side Straddle Hops
The Thang:
- Mosey to Oak Hill
- Sprint Up and Bernie Down
- 15 Burpees x 20 squats
- 15 squat jumps x 25 bear squats
- 20 Bonnie Blairs x 35 monkey humpers
- Bernie Up and Sprint Down
- 15 Dead Stop to Superman Merkins x 15 elbow up downs (4-count)
- 15 T-Rex Merkins (T-Pushup) x 20 Reverse Plank Kicks
- 15 2 count Russian Deadlifts x 30 Reverse Crunches
- Sprint Up and Bernie Down
- Mosey to Pond House
- 25 Tibialis Raises on Wall
- 25 Heels out Calf Raise
- 25 Tibialis Raises
- 25 KOT Calf Raise
- 25 Patrick Step (each leg)
- 30 Reps Elephant Walk (each leg)
- 60-sec L sits (each leg) x 2
- Mosey back to the Flag
CoT:
Prayers of praise for Happy Trees’ successful wedding & many happy years to come. Prayers for wisdom for Gates & his family.