From Warmup to Mary to COT

From Warmup to Mary to COT

QIC: Zima

Date: 10/8/19

PAX: H.O.G, Honey Badger, $5 Footlong, Boo Boo, Palin, Tommy Boy, La-Z-Boy (WB), The Pharoah (WD) (fka Root Canal, Dr. Toot Canal, Toots-a-Lot, Toot Uncommon), Van Gogh, Zima (Q for the week)

Warm-o-rama.

PARKING LOT

Four Corners + waiting exercise for the Six

– 1: Bonnie Blairs x 10 OYO + Ski Abs

– 2: 1 + Mountain Climbers x 20 OYO + Hillbillies

– 3: 2 + Heels to Heaven x 30 OYO + Imperial Storm Troopers

– 4: 3 + Star Jump Clap Burpees x 40 OYO + SSH

Run three quarters speed to the opposite corner of the parking lot and back.  SSH for the Six.

Unwind the Four Corners.  Do it all again in reverse.

Mary.

OTHER FIRST PRES PARKING LOT

– Crunchy Frog x 10 IC

– Box Cutters x 10 IC

– Pickle Pounders x 10 IC

– Full Extension Crunches x 10 IC

– Low Flutter x 10 IC

Beatdown.

PARKING GARAGE

– Level 1: 1 Pullup / 1 Merkin each I-Beam

– Level 2: 2 Pullups / 2 Merkins each I-Beam

PARKING LOT

– 1 full parking lot length sprint

Finished.

Announcements:

– October 19: $5 Footlong to Q Greensboro’s 5 year convergence at Christ United Methodist.

– Today’s Flatline was a warmup for Bells N Whistles tomorrow.

Prayers:

– Huckleberry’s Plantar Fasciitis

– $5 Footlong’s marriage that is two week old

– Offsides and his daughter

– H.O.G. took us out

Zima out.