The beach crew sometimes rolls of bed a little late because they know that 10 extra burpees help them get in better shape.
So, a few guys posted with Zoom hair, or bus stop hair, as we sometimes call it. Whatever the look, they were ready to conquer the day.
And here was the day….
Make sure you can smell or you won’t be Q’ing.
Line up on yellow line:
Shuffle facing East to the 50 and shuffle back facing west …10 SSH
SKIP UP AND SKIP BACK
50 % run forward run backwards.
FRANKENSTEIN TO MID FIELD….circle up…
SSSH•20 MP•20 Reacher •10 hillbillly•10 Hello Dolly•10 Flutter kick •10
Bearcrawl of Pain:
20 out. 20 merkins 20 back 20 big boy sit ups
15 out 15 merkins 15 back 15 big boy sit ups
10 out 10 merkins 10 back 10 big boy sit ups
Mosey one lap around
Run the width of the field :::
Side plank raises 21(heretofore Miss Americas)
Run back. 20 big boy sit ups
Run back. 19 merkins run back 18 flutter kicks. Down to 1…
Half court. Lt Dan Taylor’s. 4 lunges. 1 burpee. 8 lunges 2 burpees.
Mosey to the playground.
10 box jumps 10 skaters 10 squats. Lap around the park
Rinse and repeat.
close with ciabatta
COT BOM prayers
Always a good time laughing and getting after it.