Co Q w/ battlefields and poker

60 degree’s, 19 Pax arrived for the gloom. Co Q with Charmin & Pick

Warm up

• SSH – 19
• Hillbillies – 20
• lbac- forward – 10
• lbac- backward – 10
• 10 x burpees for our latecomer

The Thang

Battlefield – with audibles, by _Pick6

(set 1)                            (set 2)                        (set 3)                         (set 4)

• LBC-10                     LBC – 20                     LBC – 30                      LBC – 40
• army crawl              crab crawl                   lunges                          lunges
• merkins -10            merkins – 20               merkins – 30              merkins – 40
• army crawl              crab crawl                   lunges                          lunges
• LBC- 10                    LBC – 10                      LBC – 10                      LBC – 10
• army crawl              crab crawl                   lunges                          lunges
• burpees-10              squats- 10                   plank jacks – 10         hillbillies – 10

.

Poker  by_Charmin

(Aces – 50 burpees OYO)

1. spade – pull ups
2. diamonds – merkins
3. hearts – LBC’s
4. clubs- dips

popcorn – Pax led/suggestions

• plank jacks/ Derkins/ side slaps / run the length of field, finish x3 burpees

COT

(Charmin)  Using your watch during the Gate River Run to see how you are meeting with time and pace – what do you use to assess where you measure up in other area’s of our lives