- When: 03/09/2020
- QIC: Sofa
- The PAX: Check Please, Dollar Bill, Gizzard, Happy Feet, Focker (R), Shirley (R), Mayhem
Warm-up
- SSH (15 IC), Reacher (10 IC), Hill-billies (10 IC), Peter Parker (5 OYO), Michael Phelps (15 IC)
- Mosey around Splash parking lot mixing in karaoke and butt-kickers
The Thang
- Round 1 of Tabata workout: 35 seconds of work, 10 seconds of rest of 22 exercises below
- 45 lb plate rows
- Merkins
- Jump rope
- Air pull ups
- Battle rope
- LBCs
- 25 lb squats
- Plank
- 45 lb plate overheads/25 lb option
- Flutter kicks
- kb swing
- Diamond merkins
- jump rope
- Superman
- 2 handed kb bent over row
- Big boy sit ups
- slam ball
- Wide grip merkins
- ruck plate curls
- Heels to heaven
- wrist rope
- Hello dollies
- Stair lap then repeat tabata workout above adjusting to 30 seconds of work and 15 seconds of rest
- Michael Phelps (10 IC), Big Arm Circles forward (5 IC) Big Arm Circles backward (5 IC)
COT
- Prayers for upcoming travel and wisdom in any decisions related to travel forthcoming as well as a fun, safe TPC week