QIC: Sir Mix A Lot
PAX: Crosswalk, Jonny Utah, Snap-On, Pony Express, Special K, SOL,
- 30- SSH-4 Count
- 20 Imperial Walkers -4 Count
- 20- Windmills– 4 Count
- 20 Moroccan Night Clubs-4 Count
- 20 Cotton Pickers- 4 Count
Mosey to the parking lot for a little DORA123.
- Exercise 1- 100 Merkins
- Exercise 1 – 200 LBC’S
- Exercise 1 – 300 Squats
Everybody warmed up?
Escalating Circle of Hell!-
So basically every station has an exercise, but you make sure to repeat the exercise you just completed on the previous Station. For example the first corner you preform exercise one, second corner exercise one and 2, Third corner exercise 1,2 and 3 and so on until you have completed all 4 stations. Once you have completed all four stations you then Bear Crawl to the F3 Flag,” about 50 feet”. Then you crab walk all the way back to the start line.
- Exercise 1 – Merkins x 10
- Exercise 2- Plank Jacks’s x20
- Exercise 3 –LBC’s x 30
- Exercise 4 – Bobby Hurley’s x 40
- Bear Crawl to the F3 Flag
- Crab Walk to the starting line
This best part about this is it is an AMRAP Exercise “as many rounds as possible in the given time frame” for all you non CrossFit peeps.
But wait there is more!
Just a little Mary brought to you by YHC!
- Flutter Kicks X 50 Four Count
- Crunchy Frogs x 20 Four Count
Prayers for all men and women in uniform
Prayers for Fire Marshal Bill’s Family in their time of need.
Prayer request for Beauty’s friend at UNCW who’s child has been diagnosed with cancer.
As always it a privilege to lead!
Sir Mix out!