Q: Legz
PAX: Johnny 5, Chaps
Warm-Ups: 3 PAX woke to get better after the 4th of July festivities. Started by jogging around the parking lot. We then circled up and performed 25 SSH, 20 forward and reverse arm cicles, 10 Abe Vigodas, 10 Rubios, and 10 WMH,
The Thang: 10 AMRAP of 5 pull-ups, 10 merkins, and 15 squats. Then jogged to the upper parking lot for some ALARMS. ALARM 1: A: Bat Wings (20 forward and reverse arm circles, 20 overhand claps, and 20 seal claps), L: 20 slow lunges, A: 20 flutter kicks, R: Carioca to the end of parking lot, and M: inch warm to the first light pole and back. ALARM 2: A; 10 merkins, L: 10 jump squats, A: 20 LBC’s, R: reverse run to the third light pole and back,M: crawl bear to the first light pole and run back. ALARM 3: A: 10 HRM, L: 15 Monkey Humpers, A: 20 Penguin crunches, R: power skip to the third light pole and back, M: broad jump to the first light pole and back. Recover Recover.