QIC- Zebra
Pax- Herschel, JV, Sea Biscuit, Manti, Dunphy
Warmup- Lap around lower lot and IC exercises to get us ready for the beat down.
Thang- THE BEAST – 1 set of exercises that build plus 1 lap to Servpro will call and back – 9 rounds
ROUND 1 – 5 burpees, 1/8 mile run
ROUND 2 – 5 burpees, 10 Merkins, 1/8 mile run
ROUND 3 – 5 burpees, 10 Merkins, 15 LBCs, 1/8 mile run
ROUND 4 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks,1/8 mile run
ROUND 5 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run
ROUND 6 – 5 burpees, 10 Merkins, 15 LBCs, , 20 dry docks, 25 squats, 30 American Hammers 1/8 mile run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 American Hammers, 35 overhead claps, 1/8 mile run
ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 American Hammers, 35 overhead claps, 40 side shuffle hops, 1/8 mile run
ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 American Hammers, 35 overhead claps, 40 side shuffle hops, 45 Mountain Climbers, 1/8 mile run
COT; look out for 2nd F dates for cycle pub
Good work guys!