6 pax @ Bowsprit F3 Topsail
QIC: White Buffalo
AO: F3 Topsail/ Bowsprit
Pax: Misfit, Switch, Duke Nukem, Babe, Nozzle
The herd trampled this workout! I think we will all be feeling it in the morning!
20 Abe vigoda’s front then back IC
20 windmills IC
25 SSH IC
20 American Hammers IC
20 big boy sit-ups IC
Indian run to pull-up bars
max out on pull-ups OYO
every one else plank
indian run to picnic shelter
partner up one does 20 mod v leg lifts two does merkins till one is done then switch repeat 3 times
indian run to next picnic shelter
partner up one does 20 step ups two does Freddy Mercury’s till one is done then switch repeat 2 times
indian run back to soccer field
30 imperial walkers
30 Freddy Mercury’s
circle of burp
everyone do mountain climbers while lead starts off with a burpee then gator crawls around the group. When he returns to his start position everyone does a burpee. Then the next pax starts and so on until all have gone.
COT- switch is moving to Atlanta and all the transitions that go along with that move. Duke Nukem and safety during his work travel for the next few weeks.
It was an honor and a privilege to sweat with y’all this morning. WB out!