Q: Flambeaux , Chef
PAX: Flambeaux, Chef
FNGs:
COUNT: 2
CONDITIONS: wonderful warm and humid
WARMUP: .7 mile walk
THE THANG: Holy Water challenge up to today the the beach
1. 7 SSH (4 count)
2. 15 Merkins
3. 10 reverse lunges (Alpha count AKA 2 lunges = 1 rep)
4. 3 burp burpees
5. 24 heel touches/taps (Alpha Count AKA 2 = 1)
6. 12 BBSUs
7. 4 plank jack push ups –
8. 28 mountain climbers (Alpha Count AKA 2=1)
9. 20 bear crawls (40 hand movements, 2 hand movements = 1 rep)
10. 17 imperial squats (Alpha Count AKA 2=1)
11. 13 Shoulder taps Merkins (Alpha count on taps AKA two taps + 1 Merkin = 1 rep)
12. 2 Explosive Burpees
13. 31 Flutter kicks (Alpha Count AKA 2=1)
14. 30 Little Baby Arm Circles (4 count) or 120 LBACs
15. 9 Carolina Dry docks
16. 18 J-Los – 18 on each side so count to 36!
17. 25 full leg raises (legs needs to get to a 90 degree angle)
18. 26 Freddie Pumpers (ALPHA COUNT AKA 2=1)!
19. 19 Hill Billy Climbers (ALPHA COUNT AKA 2=1)
20. 23 Seal Claps – 2 count or 46 total claps
21. 5 Impossible Merkins
22. 16 jumping burpees – You will do 3 jumping squats and then do 1 burpee, continue till 16.
23. 11 Crab Toe Touches -(ALPHA COUNT AKA 2=1) see video for demonstration. My form wasn’t the best but the goal is to lift your leg high and touch it with the opposite hand. Imagine a starfish crunch in a crab walk stance.
MARY: .7 mile walk back to hotel
COT: Pray for the students here searching for God.
