Q: Nanny
PAX: Luau (143/200), Miyagi, Pigskin (110/175), Big Dill, Bonsai, Deep Dish, Homer (23150), Mutt, Nanny, Siri, Snowscape, YouTube, TumTum
FNGs: None
COUNT: 13
CONDITIONS: beautiful and warm
WARMUP:
30 seconds of each:
Bunny Hops front to back
Bunny Hops side to side
Side straddle Hops just legs
Forward/Back Side straddle hops
Combined side straddle hops
Straight up jumps
Windmills
Baby arm circles
THE THANG:
Lapstorm – complete a lap of each of the following: (repeat laps of time allows)
1- bear crawl to mosey
2- burpee jump to mosey
3- coupon swing to overhead walk
4- alligator merkin to mosey
5- lunge to mosey
6- murder bunny to overhead walk
MARY: Suicide Mary’s
Get into groups of 4 and run suicides. Your place in the suicide decides which Mary you do:
4th place – WW3
3rd place – Hammers
2nd place – Towers
1st place – Plank (30 seconds on/off)
ANNOUNCEMENTS:
New site – Ripped Tide starting Friday 7/11 at Lanier Springs Amenities – 6154 Sycamore Road, Buford, Ga 30518 at 6am. It will be a combined land and swim workout. Bring swim trunks and googles. First 20 minutes are land and then swim for the remainder.
Frisbee game after an upcoming workout. Details to follow.
COT: miyagi girlfriend flys home on Sunday prays for Safe travels. Nanny has an SBA loan closing on Wednesday for new building, prayers that it goes through smoothly.
