Walk Like An Egyptian….

7-13–18

QIC: Snickers

9 PAX: YHC, Brady, AED, Man Hands, Balthazar, Baby Daddy, Chattahoochee, Clavin,  Beretta 

Warmorama: SSH ICx25, 10 Count Merkin Wave, Imperial walkers IC x 20, Cotton pickers IC X15

The Thang:

Walk Like An Egyptian: (Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.) We walked like an Egyptian to the senior center.  

Balls to the wall hold while all PAX 5 count 

Six Pack: 1 pull-up, 5 merkins (11’s style but with 6’s). Once at 5 pullups 1 merkin

DORA  3-2-1 Stay together 

100 Burpees: Partner wheel barrow rotate at the middle cones. At each side complete 20 Burpees, 10 each person then head back. Repeat at each end until you have complete the 100. 

200 Scorpion Dry Dock Bear crawl to the second cone then Crawl Bear Back  At each side complete 30 Scorpion Dry Dock, 15 each person then head back. Repeat at each end until you have complete the 100.

300 Squats: High knees to the second cone. At each side complete 50 Squats, 25 each person then head back. Repeat at each end until you have complete the 100.

COT: Prayers for Brady’s lost dog, Cover Charge moving into a new house Monday 

Announcement: Sasquatch July 28th, BROLYMPICS October 27th 

Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is. 

Snickers OUT

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SMACK TALK!

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