AO: The Tracks
Q: Lemon ,
PAX: Chopsticks, Lemon, Daniel-san, Neon, Birdie (110/150), Miyagi, Tinker Bell, Luau (F3 Gwinnett), Precious, Holy Water
FNGs: None
COUNT: 10
CONDITIONS:
Q: Lemon ,
PAX: Chopsticks, Lemon, Daniel-san, Neon, Birdie (110/150), Miyagi, Tinker Bell, Luau (F3 Gwinnett), Precious, Holy Water
FNGs: None
COUNT: 10
CONDITIONS:
WARMUP: SSH, Weed Pickers, Imperial Walkers, Arm Circles
THE THANG: each Round = 5 burpees followed by Exercise, MOT for 20 yards, Exercise, run for 100 yards, Exercise, run back 100 yards, Exercise and MOT back to start.
MOT = bear crawl, crab walk or lunge walk. (Shuffle)
Exercises = 1/ Merkins (10), 2/ squat jumps (10), 3/ big boy sit up (15), 4/ American Hammer (15, alpha count) 5/ Mountain Climbers (20, alpha count) 6/ LBCs (25), 7/ air press (30)
MARY: flutter kicks, Freddy mercurys, plank (2 min), JLOs, box cutters, ab thruster
ANNOUNCEMENTS: thanks to Miyagi Holy Water and others for their support for this VQ.
COT: support for Holy Water Miyagi Neon and all prayers said and unsaid