Star and Stripe were present but not registered on F3Lkn
Warm O Rama : Short mosey to hill, SSH x15, Windmill x10, IST x10, Cotton Picker x10
The Thang :
All pax line up then plank position on top of the hill
Bear crawl to end of the line, Merkin AMRAP. The Force was late so we added 5 burpee
Duck Walk to end of the line, Carolina Dry Dock AMRAP. Mona Lisa was late another 5 burpee
Run to end of the line, Low Flutter AMRAP
Move to the track & Field Partner up for Catch me if you can P1 Quadriphilia, P2 10x merkin run to catch up P1 flip flop P1 reverse Lunge walk, P2 20x LBC P2 reverse broad jump, P1 30x Peter Parker, Pose runner stretch.
Mosey to soccer field. Pax line up Lunge walk to the bench, Crawl Bear up hill, Carioca to field goal, Komodo Dragon to up hill, x20 WWII OYO
Mosey to back wall, x10 wall dip IC, bring down a little bit do another 10 wall dip OYO, YHC losing voice, x10 Wall touch merkin OYO, Peoples Chair 45 secs, lower a liitle bit and arms up for 1 min hold.
OYO Bear Crawl 5 ft, 10, 15ft / Crawl Bear / Australian Mountain Climber, repeato 10x 20x, 30x
Partner up for palm slap merkin AMRAP, bear crawl
Pax line up 2 lines, Downward dog position while do bear crawl.
Mosey to pull up bar x10 OYO. Mosey back to AO parking lot for mary
Mary: One leg Donkey Kick x10 each OYO, Bear Roll x10 each OYO, Home to Marge, Rosalita x10
OYO, 45 secs Al Gore.
Moleskin:
It's great to be back again to The Estate so much to do here.
Great work by all pax. Lot's mummble chatter but except when all of us doing Australian Mtn Climber.
SweetC and Blackbeard kept telling me " I'm not coming back again to your Q" but they keep coming back. Gotta love da asian man.
Blackbeard sorry about your Garmin. wait, that's not fault. Don't wear your brand new Garmin to bootcamp. The Force told me what happened to his watch, hit by kettle bell, ouch.
despite my (YHC) sore throat/Hoarseness voice from allergies. I wasn't sure if I can do double down but I didn't want to disappoint my friend Turnpike.
We have total 17 pax but I didn't catch one of pax name. Please let me know so I can add on pax attendance. Also 4 ruck standard Holiday, SweetC, Blackbeard and YHC, 2 went early ruck standard Labon and Etch Sketchy. 3 for Excelsior crew who join us on same route.
Thank you Blackbeard for taken us on prayer.
Big thank you to Turnpike for allowing me to Q.