AO: Hall of Justice
Q: Formica ,
PAX: YouTube, Formica, Precious, Blair Witch
FNGs: None
COUNT: 4
CONDITIONS: 70° Humid no breeze other than what we create
WARMUP: LBAC, Big Arm Circles, Weed Pickers
THE THANG:
Thang 1:
Starburst Burpee 4 Corners
Start in the center of the field behind City Hall and do 5 Burpees then, run to the 1st corner and do 10 Merkins, return to the center for 5 more Burpees. Then, run to corner 2 and do 10 Merkins and 20 Squats. Return to the center for 5 more Burpees, then run to corner 3. Do your 10 Merkins, 20 Squats, and add 30 LBC’s. Run back to the middle and get your 5 burpees (those PAX that practice the ao-tracks tradition do 5 more burpees for the train tax) and then run to corner 4 to do 10 Merkins, 20 squats, 30 LBC’s and 40 SSH, return to the center for 5 more Burpees.
Thang 2:
11’s on the hill (Inclined Merkins at the top and Copper Head Squats at the bottom)
MARY: none
ANNOUNCEMENTS: n/a
COT: Prayers for Precious interview, YouTube Inlaws, and all those said and not said, grant us direction to do the right things not the easy things.
Q: Formica ,
PAX: YouTube, Formica, Precious, Blair Witch
FNGs: None
COUNT: 4
CONDITIONS: 70° Humid no breeze other than what we create
WARMUP: LBAC, Big Arm Circles, Weed Pickers
THE THANG:
Thang 1:
Starburst Burpee 4 Corners
Start in the center of the field behind City Hall and do 5 Burpees then, run to the 1st corner and do 10 Merkins, return to the center for 5 more Burpees. Then, run to corner 2 and do 10 Merkins and 20 Squats. Return to the center for 5 more Burpees, then run to corner 3. Do your 10 Merkins, 20 Squats, and add 30 LBC’s. Run back to the middle and get your 5 burpees (those PAX that practice the ao-tracks tradition do 5 more burpees for the train tax) and then run to corner 4 to do 10 Merkins, 20 squats, 30 LBC’s and 40 SSH, return to the center for 5 more Burpees.
Thang 2:
11’s on the hill (Inclined Merkins at the top and Copper Head Squats at the bottom)
MARY: none
ANNOUNCEMENTS: n/a
COT: Prayers for Precious interview, YouTube Inlaws, and all those said and not said, grant us direction to do the right things not the easy things.