6 pax @ Bowsprit F3 Topsail

Date: 9-28-19

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!

Warmorama:

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

20 Superman’s

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!