11/17/2021
PAX: Bundy, Kwon Do, Rick James, Legz, Cat Scratch
Q: Cat Scratch
Warm Up: Jog around field and circle up in center of field for some squats, arm circles, Abe Vagoda’s, IWs, SSHs, arm circles, Jack Webbs.
Thang: I wanted to mix up a few exercises so first off, we performed a body weight 200, which is 25 burpees, 25 squats, 25 merkins, and 25 big boys, run across filed and repeat, then run back across field.
Next, I pulled out something from the past, Double Humpee’s first Q (Aug 31, 2016) and off we went:
• 20 flutter kicks
• Run across the field backwards
• 40 squats
• Run across the field high knees
• 20 step back lunges each leg
• Run across the field butt kickers
• 20 dips along fence
• Bear crawl across field
• 20 squat jumps
• Lunge walk across field
• 20 step ups each leg
• Imperial walk across the field
• 20 hand release merkins
• Run across field and then skip to center field for some Mary
Mary – Suitcases, American Hammers, Box Cutters, Circular Merkins (5 left and 5 right), Heals to Heaven, followed by some stretching.
COT – Announcements – you know them.
Great Work Today Men!
A pleasure and honor.