Some of the Pax were conceded the Q wasn’t going to show. He was right on time.
Warm up
Run to the parking lot
Take a Knee and give thanks
22 x SSH
11 x Good morning
11 x Mountain Climbers
11x Merkins
The Thang
Run to the bottom of the hill and divide into 2 groups
Group 1 run to the “POWER Pole” (not light pole)
5 x Burpees
5 x Merkins
5 x Squats
Group 2
LBC’s and WWII’s
Flip flop (Flap jack)
Group 1 run to the “POWER Pole” (not light pole)
4 x Burpees
4 x Merkins
4 x Squats
Group 2
Jump Squats
Flip flop (Flap jack)
Group 1 run to the “POWER Pole” (not light pole)
3 x Burpees
3 x Merkins
3 x Squats
Group 2
Merkins
Flip flop (Flap jack)
Group 1 run to the “POWER Pole” (not light pole)
4 x Burpees
4 x Merkins
4 x Squats
Group 2
Monkey bumpers
Flip flop (Flap jack)
Group 1 run to the “POWER Pole” (not light pole)
5 x Burpees
5 x Merkins
5 x Squats
Group 2
can’t remember what we did
Flip flop (Flap jack)
Planks
Run to the bottom of the smaller hill and compete team 1 vs team 2
run to the top of the hill and
5 x burpees
5 x merkins
5 x squats
5 x something else
team 2 wins
team 1 – LBC
team 2 – 20 x merkins and squats
run to the top of the hill and do 5 jump lunges
team 1 and team 2 – 20 x LBC’s
Indian run to the gate
6 inch leg hold around the circle
COT
Prayers: Flip Flop, Billy
Announcements: new workout tomorrow no FOD, new light running boot camp on Wednesday morning
McCants took us out. Great work today Men. Enjoyed this morning.
