5/18/19

QIC: Ponch

AO: Thunderdome

Warmorama:

·         20 SSH IC

·         Capri Lap

·         Carioca

The Thang:

Gridiron – Run every line of the field stopping at cones to do

Goal Line – AMRAP Pull-ups on soccer goal

10 Yard Line – 10 Burpees

20 Yard Line – 20 Merkins

30 Yard Line – 30 Flutter Kicks

40 Yard Line – 40 Squats

50 Yard Line – 50 SSHs

40 Yard Line – 40 Overhead Claps

30 Yard Line – 30 Side to side hops over line

20 Yard Line – 20 Big Boy Sit-ups

10 Yard Line – 10 Burpees

Goal Line – AMRAP Pull-ups on soccer goala

Bearcrawl up hill, Crawlbear back down

Repeato in reverse

Mosey to Coupons

Coupon Fun:

Colt 45

Cusak to opposite fence

15 Head Shoulders Knees & Toes (10 count)

Cusak to baseball field

Chest presses

Cusak to gym

15 Wonderbra

Cusak to coupon den

10 Blockees

Mosey to B-ball Courts

Mary:

20 Manatees

20 LBCs

20 Windshield wipers

20 Low Dolly’s

20 Crunchy Frog

20 American Hammers

COT

Count-O-Rama

Name-O-Rama

BOM

Announcements:

• We need pax to sign up to Q. Variety is the spice….you know the rest. Reach out to ‘88 to get on the Q calendar! We need you.
• Memorial Day Murph- All across F3 nation AOs will be doing a Murph workout on Memorial Day. We will join in on the fun/pain too. Location TBA soon as we need bars for pull ups. Any ideas? Springview-Johnson Park…Twin Oaks Park…Central Park? Others?