AO: Shadow
QiC: BiBo
Pax Count: 16
Pax List: BiBo, Gold Bond, GreenBean, Leon, Manhole, Milton, Mossad, Radar, Ricochet, Scout, Stevie Wonder, Stifler, Suds, Sunshine, Wreck-It Ralph
FNG Count: 0
Downrange: FlipPhone
Warm up:
3 sets (11 x side straddle hops, 11 x mtn climbers, 11 x imperial walker)
The Thang:
Mosey to tables
11 step ups/dips
Mosey back to parking lot
11 military merkin/Toyotas
Mosey to school
11 werkin/sumo squat – run half circle between exercise
Mary 11 x ABC, 11 x side plank with dip, 11 x low leg raise, 11 x box cutter, 11 x oblique, 11 x freddy mercury
Mosey to side of school
11 squat w/3 air press/plank jack – bear-crab between exercise
Mosey to hill
11 8ct BB/Squat with Kick – run hill between each exercise
Mosey to COT
CoT:
Green Bean – Q source on Thursday’s at Panera
Naked Man Moleskin:
It was a beautiful morning for some good hard work. Thank you to the Pax for putting up with my all 11’s workout today.