Date: 2023-12-08
AO: sparta
Q: Pop Fly
PAX: Battleship, Flapjack, Peanuts, K-Pop
FNGs: None
COUNT: 5
WARMUP: SSHs, Mike Phelps, Mosey Lap, WMHs, Sandbaggers, Dog Down, World's Greatest Stretch THE THANG: Four Corners + Timer
PAX completed 4 rounds of exercises at the 4 corners with the timer in the middle. PAX performed the exercise at their station until the timer completed and yelled rotate. PAX completed 4 complete round - 16 exercises and 4 turns each as the timer Timer: 10 Hand Release Burpees
Corner 1: (1) HR Merkins, (2) Merkins, (3) Diamond Merkins, (4) Carolina Dry Docks. Reverse Lunge to next corner
Corner 2: (1) Speed Skaters, (2) Squats, (3) Lunges, (4) Step Ups. Bear Crawl to Timer Spot Timer: 10 HR Burpees. Crawl Bear to Corner 3
Corner 3: OH Arm Claps, Arm Circles, Arm Press, Straight Arm Hold. Broad Jump to Corner 4
Corner 4: Sit Ups, Freddie Mercuries, Flutter Kicks, LBCs. Side bear crawl to Corner 1
MARY: American Hammers, J-LOs, Pickle Pointers, Alabama Butt Kickers (Right leg only)
ANNOUNCEMENTS: Blue Steel is hosting a 2F event next Thursday. Bowling next Wednesday
COT: It's good to remember what goes into developing a Q. Q always tried to relay what Rambler had said the day before - because the Q was inspired by it, but also recognizing he's not smart enough to understand it.
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