16 Pax went to work today, including 1 fng
attended but not in the system: Vinegar
Warm Up
Lap around the circle to the pull up bars
Side Shuttle Hop – 10 count in cadence
Imperial Stormtrooper – 10 count in cadence
Flings – 10 count in cadence
Toy Soldier – 10 count in cadence
Cotton Pickers – 10 count in cadence
Mericans – 25 count in cadence
4 Corners
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10 burpees, 10 pull ups
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10 Russian Get Ups
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15 Jump Squats
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20 Carolina Drydocks
Plank then Mericans – 10 count in cadence
Repeat 2x
Partnered Race
Partner 1 – lunge walk half way down the parking lot lane then run to end
Partner 2 – run to the end and do burpees until your partner meets you
Flap Jack
Next Lane
Partner 1 – 15 Mericans then bear crawl half way then run to end
Partner 2 – run to the end and do Russian Get ups until your partner meets you
Flap Jack
Next Lane
Partner 1 – Broad Jump Burpees half way then run to end
Partner 2 – Run to end, then do squats
Flap Jack
Last Lane
Partner 1 – Plank walk half way with Mericans every parking space, then run to the end
Partner 2 – Run to end and do burpees until your partner meets you
Flap Jack
Mary
Low Flutter – 10 count in cadence
Mason Twists – 10 count in cadence
LBCs x10 – 10 count in cadence
Touch dem Heels – 10 count in cadence
Crunchy Frog – 10 count in cadence
WW2 Sit Up – 10 count in cadence
Pretzel Crunch – 10 count in cadence
Recover Recover
Notes
I didn't hear a whole lot a chatter, (probably because we were all completely out of breath) but I did hear Bunyan say "Po don't play". That's right!
"Do not pray for an easy life, pray for the strength to endure a difficult one" -Bruce Lee