Q: Boba ,
PAX: Redcoat, Boardwalk, Stogie, Venus, Boba, Hackeysack
FNGs: None
COUNT: 6
CONDITIONS: 55 Degrees, Clear
WARMUP:
(10) Side Straddle Hops
(10) Michael Phelps
(10) Moroccan Night Clubs
(10) Willie Mayes Hayes
(10) Weed Pickers
THE THANG:
Sprint Ladder of the Following:
100 Meter Sprint (30 seconds of rest)
200 Meter Sprint (40 second of rest)
300 Meter Sprint (50 seconds of rest)
400 Meter Sprint (60 seconds of rest)
300 Meter Sprint (50 seconds of rest)
200 Meter Sprint (40 second of rest)
100 Meter Sprint (30 seconds of rest)
(3) Rounds of the following:
– 15 Overhead Coupon Press
– 25 Coupon Curls
– 15 Overhead Coupon Lunges
– 25 Coupon Curls
(3) Rounds (45 seconds active / 15 second rest) of the following:
– Bent Over Coupon Rows
– Overhead Coupon Press Hold & March
– Grave Diggers
MARY:
ANNOUNCEMENTS: Gobler Challenge on Monday (11/24), Scrouge 2.0 friendly beat down on 12/24 at 7 am, and fill out Q sheet through the end of the year.
COT: Prayers for Boardwalk’s Step mother in the hospital due to blood sugar issue. Prayers for Boba’s neighbors wife with recent health diagnosis.