Q: Cleveland Rocks

8.1 pax posted today at Carmel High.

DISCLAIMER: Given

Warmup:

10 Merkins IC, 10 Batwings IC, 10 Monkey Humpers IC, 6 Gorilla Humpers IC, 15 Abe Vigodas IC, 15 Impercial Walkers IC

The Thang:

2 laps of Last Man Sprints

Chubaburpee – done to the song Tubthumping: SSH and Burpees when the song says “I get knocked down, but…”

20 count

2 laps of Last Man Sprints

Stay on the track…. 15 Plank Jacks, run 1/4 of track, 15 squats, run 1/4 of track, 15 SSH, run 1/4 of track, 15 seconds wall lean. When leader catches last place go one more time around at last place pace than it’s over for all.

20 count

Bring Sally Up: Moby’s song “Bring Sally Up.” Start chest to ground, when song says Bring Sally Up you go to up Merkin position and hold, when song says Bring Sally Down you go to down Merkin position and hold.

20 count

Run 3 laps – your pace.

1 lap Last Man Sprints

Number-O-Rama

Name-O-Rama: Welcome FNG Momentum (respect!)

Words of wisdom

COT