fng1 = wham-o, fng2 = Roger-roger, fng3 = slinger, fng3 = heister
Warm up (all in cadence):
- SSH’s x 10
- Windmill x 10
- Stretch Down the Middle, Stretch left, Stretch right
- Then The Sheik started to get lippy … 1 penalty burpee
The Thang:
Mosey to DUMC, grab a paver and circle up (all in cadence):
(PAX was put on notice, every time The Sheik didn’t complete all exercises, penalties would be applied)
- Set #1: 15 WWII sit-ups
- Set #2: full curls x 15, low flutters x 25, set #1
- Set #3: mosey up to front of the church, CDD x 15, Crunchy Frog x 25, mosey back to set #2 & #1
- 1 penalty burpee (crunchy frog violation)
- Set #4: skull crusher x 15, mason twist x 25, proper mosey, set #3, #2 and #1
- 2 penalty burpees (mason twist fail) & 3 penalty burpees (waiving arms does not = crunchy frog)
- Mobility Minute: pigeon stretch left, pigeon stretch right
- Set #5: mosey down to the corner: 8 ct. body builder x 15, single leg LBC x 25, mosey back, sets #4, #3, #2 & #1
- 4 penalty burpees (8ct bb … almost there)
Mosey back to the Davidson Green
- Recover-recover