Substitute Q

Date – 4/13/19

QIC – Spirit Fingers

Weather – Humid and 68 degrees

The Pax – Booger, CDC, Yo-Gi, Ginger, Bridesmaid, Paula Dean, Paycheck, Spirit Fingers(QIC), Speedwalker

The Thang

Disclaimer

Warm-up

Little Arm Circles IC x 15, then reverse

Imperial Walkers x 15 IC

Hillbillies x 15 IC

Mountain Climbers x 15 IC

Through the Tunnel x 15 IC

Mosey to street for 4 corner escalator 10, 10-20, 10-20-30, 10-20-30-40 at each corner

Round 1 – 10 Hand Release Merkins, 20 squats, 30 SSH, 40 Flutter Kicks

Round 2 – 10 Jump Squats, 20 Freddie Mercury’s, 30 Mountain Climbers, 40 LBC

 

Mosey to the blocks

Got in groups of 3 after some confusion for an AMRAP

Round 1 – Partner A does Step ups, Partner B run, Partner C Decline shoulder taps – Flapjack

Round 2 A – LBC’s, B – run, C – Dips – Flapjack

Round 3 A – Box Jumps, B – run, C – Incline Merkins – Flapjack

30 SSH IC  to finish

 

Mosey to parking lot

Split into to line facing each other for 30lb slam ball thrusts. Squat and thrust run to the back of the other line and do 1 burpee. 2 rounds. Then, continued but did 2 burpees after the toss. Last round was with 3 burpees. Mosey to the circle for count-off.

COT

BOM – Ginger

Moleskin: I was the substitute Q for Monkey and had a great time. I was really excited to see Paula Dean and Bridesmaid back in the gloom. I was really glad when Bridesmaid rolled up a couple minutes late to make our numbers surpass Scrooge and I could do my 3 man team AMRAP! The Pax did a great job and really worked hard. It was great to have Ginger’s exceptional mumble chatter!

 

 

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