PAX: Bundy, Rapino, Dunphy, Rick James
Q: Freddie Mac
Hit the first field, corner one 5 merkins, corner 2 10 merkins, corner 3 20 merkins, corner 4 40 merkins and circle up for some warmup.
Warm-up: SSH, 5 merkins, Hill Billy, 10 merkins, arm circles, 20 merkins
The Thang
Line up on the tennis courts
round 1: 5 merkins, bear crawl first court, run back
round 2: 5 merkins, 10 lbc, bear crawl first court, toy soldier second court, run back
round 3: 5 merkins, 10 lbc, 20 merkins, bear crawl first court, toy soldier second court, crab walk 3rd court, run back
round 4: 5 merkins, 10 lbc, 20 merkins, 40 jump lunges, bear crawl first court, toy soldier second court, crab walk 3rd court, run back
Dunphy mutters something about Goggins so I am forced to continue the pattern….
round 5: 5 merkins, 10 lbc, 20 merkins, 40 jump lunges, 80 merkins, bear crawl first court, toy soldier second court, crab walk 3rd court, run back
round 6: 5 merkins, 10 lbc, 20 merkins, 40 jump lunges, 80 flutter kicks double count bear crawl first court, toy soldier second court, crab walk 3rd court, run back
round 7: 5 merkins, 10 lbc, 20 merkins, 40 jump lunges, 80 overhead claps bear crawl first court, toy soldier second court, crab walk 3rd court, run back
circle up
Merkins 3 count down hard count up, 5 in cadence. 2 minute plank to finish.
Recover Recover
Blessed to be back