Q: Holy Water ,
PAX: Big Squeeze, SixthSense, landlocked, Double Fault(40/100 posts), Miyagi, Holy Water, Chopsticks, Formica, Precious, Birdie, Luau (F3 Gwinnett), Clippy
FNGs: None
COUNT: 12
CONDITIONS: Perfect!
WARMUP: LBAC, Pool Pissers, Moroccan night clubs, and copper head squats
THE THANG:
Spelling HOLY WATER + 3 fun workouts.
After each exercise is completed, 5 burpees after each exercise and high plank till 6 is in.
H – 20 happy jacks (4 count SSHs – or 3 SSHs and then 2 squats immediately after)
O – Obama (bear crawl 4 hand movements, do 4 merkins) two ways on green (short side)
L – lunge worm (2 walking lunges, inch worm down, 2 merkins, inch worm back up) on green 2 ways (long side)
Y – yves poll x2 (run backwards) – around the horseshoe
W – 25 we’re not worthy
A – 25 American hammers (coupon) or 25 alpha count American hammers (no coupon)
T – 25 tricep dips
E – Elizabeth Warren – lunge walking line, front person runs 1 lap around horseshoe till they catch up to the line and yell “GO!” and next person runs. Continue till all PAX does 1 lap. line/mosey) around horseshoe
R – Railroad tracks – form single file line, 1st person holds plank, next person runs and jumps over person to hold plank at next position and then the next person jumps over to get to the next spot to hold plank and continue this till we reach the end of the green area.
+ 3 fun workouts:
10 RX Burpees (do 1 burpee, jump over coupon, do 1 more burpee – modified down to single count for time)
1 minute Bear crawl hold (modified from 2 minutes for time)
10 Partner shoulder tap merkins – partner holds high plank.
MARY: No time
ANNOUNCEMENTS: Miyagi has his competition Saturday and F3 is a sponsor! Trivergence on May 2nd and a couple others
COT: Yes