Audible the deck Q

Scrooge 7/22/2020

QIC: Boucher

PAX: Big Worm, Pinto, Tug Boat, Ready Mix, Band Aid, Space Jam, Kimchi, Ginger

Disclaimer
A. I am not a professional.
B. You are participating at your own risk
C. You are responsible for your own well­being
D. You are here voluntarily, and you are not paying to be here
E. Know your limits and do the best you can

Warm-up
20 SSH IC
10 Little arm circles IC
Hold it
10 reverse IC
Hold it
10 over head claps in cadence 3 count
15 squats OYO
10 merkins IC
10 donkey kicks OYO
20 monkey humpers OYO

The Thang

Mosey 2 laps around Hoppa’s yard

Pull 3 cards from deck, down select to 1 workout! Stoopid!

10 burpees, 10 big boys, 10 4 count flutter kicks
Rest 2 min
20 burpees, 20 big boys, 20 4 count flutter kicks
2 min rest
30 burpees, 30 big boys, 30 4 count flutter kicks

AUDIBLE BEFORE WE HIT 40 & 50.

Mosey 2 laps around Hoppas yard meet at picnic tables



Pyramid:
Set/Step 1: 1 pullups/2 merkins/3 lbc

Repeat to failure and then descend (I got to 5)
Multiply pull up reps by 2 for merkins and 3 for lbc

Alternate pull ups/chin ups to modify OR burpees





Freddie mercuries lead by Tugboat IC
Flutter kicks lead by Tugboat IC
Dying Cockroaches IC

COT/BOM

-Prayers for Belding shoulder, Dipstick uncle, Banjo credentials to travel, gizmo grandparents, breadstick daughter


– building ramp Saturday after bootcamp, convergence in January

-Create/Join Twitter if you haven’t, just to follow F3 and PAX general info if nothing else

Boucher