Warmarama :
15 F3 count SSH
10 F3 count merkins
The Thang :
Mosey to end of parking lot to prepare for copious amounts of animal movements (Wilson said he loves all forms of animal movements and encourages all Q’s to utilize them)
First movement – Backwards bear crawl aka Joe Hendrix the full length of the parking lot then sprint back to starting line
Second movement – regular bear crawl the full length of parking lot then sprint back
Third movement – front facing crab walk the full length of parking lot then sprint back
Fourth movement – backwards facing crab walk the full length of parking lot then sprint back
Fifth movement – Kangaroo hop the full length of parking lot then sprint back
Sixth movement – Broad jump (also termed “lemur jumps” by Nancy Lopez) the full length of parking lot then sprint back
Seventh movement – Lunges the full length of parking lot then sprint back
Switch to ab exercises :
30 WWI’s
30 LBC’s
30 F3 count flutters
5 LCRC’s
Mosey to rock pile, grab a rock, and lay down on your back for 100 chest presses while doing flutters the whole time (if finish early, stand up with rock over your head until last man finishes)
20 bicep curls with rock then put rock back in the pile
Mosey to metal railing :
30 dips
Sideways Plank walk the full length of railing then repeato facing the other direction
Sprint up Satan’s hill then mosey back down
With 2 minutes remaining, AMRAP mountain climbers
DONE
COT :
prayers for the health of Nancy Lopez’s mom. He mentioned she is doing a little better but still has a long road ahead of her.
YHC
-Florence
