AO: The Rig
QiC: Swag
Pax Count: 3
Pax List: Buttercup, Frizzle
FNG Count: 0
Downrange:
Warm up:
ssh 20 IC
high knees 15 IC
merkin 10 IC
arm circle 10 IC
arm circle hand up 10 IC
Tie Fighters IC 10
arm circles backward IC 10
The Thang:
Mosey toward grant park pool, along the way at various street corners
Squat jumps x 20 Count
Spider man Merkins IC 15
Burpee with no pushup or squat just move to plank and legs back then stand IC 15
at grant park pool: 15 burpees
continue to mosey around the park:
15 burpees add shoulder taps
run up hill Milledge hill from fountain to top and then mosey back to rig
20 squats
15 merkins with hands stepping out to alternative sides
Honor the RIG:
monkey bars (i hand per bar) and then 5 pullups
bar monkeys and then 3 corn cob eaters ( pull up and move mouth from one hand to another)
monkey bar body high and 2 hands hit every bar then palm facing you pullups
plank and side planks to end
CoT:
Welcome back Frizzle.
Pray for parenting help for us all.
Naked Man Moleskin:
Whenever Gates is not present we must do lots of burpees, it is our only chance to catch up to him in burpee speed.