Mosey to side parking lot by Harris Teeter and circle up for Warm-o-Rama. As we headed over to location I was surprised that Outlaw like the surgical tubing ( exercise tubing) I used last time I qued but I had other ideas for a beatdown today which goes a little like this.
SSH 25x IC
IST 15x IC
Cotton picker 15x IC
Toy soldier 15x IC
Windmill 15x IC
The Thang
Squats 15x IC
Step ups 15x/leg OYO
Alternating lunges 15x IC
Calf Raises 15x IC
Split squats 15x OYO
Run 2 laps around parking islands
Incline merkins 15x IC
Dips 15x IC
Derkins 10x IC
Plank Jacks 15x IC
Mountain climbers 15x IC
Run 2 laps around parking islands
Burpees 10x OYO
Jump lunges 15x/leg OYO
Apollo Ohno’s 15x/Side OYO
Run 2 laps around parking islands
Mosey to wall
Grab some wall for people’s chair
Air press 15x IC
Touch Dem Heels 15x IC
Partner up.
Partner 1 Merkins AMRAP. Partner 2 sprint to edge of parking lot Flip flop
Partner 1 Squats AMRAP. Partner 2 sprint to edge of parking lot.Flip flop
Partner 1 LBCs AMRAP. Partner 2 sprint to edge of parking lot. Flip flop
Partner 1 Carolina dry docks AMRAP. Partner 2 sprint to edge of parking lot. Flip flop
Partner 1 Bobby Hurley’s AMRAP. Partner 2 sprint to edge of parking lot. Flip flop
Partner 1 Calf raises AMRAP. Partner 2 sprint to edge of parking lot. Flip flop
Mosey to launching point
Freddie Mercury’s 15x IC
Low flutter 15x IC
Dying cockroach 15x IC
Suzanne Somers 10x IC (Jimmy O)
Rosalita 20x IC (Outlaw)
Jane Fonda’s 15x IC (Blackbeard)
Name-o-Rama
Announcements
COT for prayer- Thanks Hat trick