- When: 02/20/20
- QIC: Deuce
- The PAX: Dollar Bill, Gump, Tazz, Wasted, Sofa, Gravy, Duck, Snaggle, Outhouse, Stankyleg, Mayday, Longboard, Airbags, Gadget, Focker
15 pax joined the YHC on on a breezy Thursday morning ITG. 1 newcomer welcomed (Stankyleg) not a FNG but new to the AO.
Theme – Fast and Slow
Message- Limits only exist in our mind
Playlist – Southern Rock
Warmup
10 SSH, 10 HB, 10 penalty burpees, Reacher x10, LBAC F and B x10, single 20 second Merkin
The Thang
Mosey to 1st lot
Fast
30 seconds exercise, 10 seconds rest
Round 1
Spin squats, Burpees, Mountain climbers, sprint 1st Island and back, repeat x3
Round 2
Flutter kicks, shoulder taps/butt kicks, Around the clock merkins, sprint 2 Island and back, repeat x2
Round 3
Bobby Hurleys, Plank Jacks, Freddie Mercuries, sprint 3rd Island and back.
Slow
20 second v-up, 20 second merkin, 20 second squat, 5 second rest in between, repeat 5x.
Inchworm First Island, Lunge back
Bear crawl Indian Run 2nd Island, lunge Indian Run back
Mosey to flag
COT, welcome Stankyleg! Good Luck @Spartan
