AO: The Tracks
Q: Chopsticks ,
PAX: Chopsticks, Pigskin, Miyagi, Birdie, SixthSense, Luau (F3 Gwinnett)
FNGs: None
COUNT: 6
CONDITIONS: mid 50s, perfect
WARMUP: Weedpickers
Imperial walkers
Hangover
Lbac
Moroccan nightclub
Grass scoops
Mosey to stairs at everleigh
Q: Chopsticks ,
PAX: Chopsticks, Pigskin, Miyagi, Birdie, SixthSense, Luau (F3 Gwinnett)
FNGs: None
COUNT: 6
CONDITIONS: mid 50s, perfect
WARMUP: Weedpickers
Imperial walkers
Hangover
Lbac
Moroccan nightclub
Grass scoops
Mosey to stairs at everleigh
THE THANG: based on the “Norwegian 4x 4” method
4 min up and down stairs (keep a strong pace and do NOT stop): 15 ssh at bottom and top of stairs each time.
Slow mosey to fountain (recover)
4 min – bear crawl all the way around the arc, 15 ssh at fountain
walk to back parking lot (recover)
4 min – Run from corner of building to curb and back, 5 burpees at each end
walk to library parking lot (recover)
4 min – 4 corners (20 alpha high knees, 20 Bobby Hurley, 20 merkins, 20 ssh), Bernie sanders between corners.
Walk/Mosey back (recover)
MARY: round robin
ANNOUNCEMENTS: convergence Saturday at Alexander Park
COT: done