Warm up –
3 laps around the circle
Side straddle hops x 30 – IC – terrible coordination per the pax –
Mountain climbers x 20 IC
Imperial walkers x 30 IC
Merkins x 20 – on the down
Quick feet x 20 IC
10 Burpees OYO
Run 2 laps around the circle – to the pavillion
Box jumps x 10
Single leg squats x 10 each leg – (hot spot called them 1/2 squats)
Imperial squat walkers – (I tried IC with a 4 count, but failed)
Repeto- I do not think anyone saw hot spot try to do the fancy high box jumps and fall flat
9 burpees OYO
2 laps
To the rock pile
Shoulder presses IC – 15,12,10,8 – rotating
Merkins after each set of Shoulder presses 15,12,10,8
Jacobs ladders – at the speed bump (incline hill) 7 times – Sumo squats at the top increasing to 7
(the q was gassed on this one. wasn’t sure I could make it, but I did – Cant q it if I can’t do it
Mary –
LBC -x 20
American Hammer x 20
Low slow flutter – x 20
Prayer requests
Disco ducks father
A friends son suffering from a concussion after colliding with another swimmer
The Q is still sore after his own workout!
