- When: 11/28/17
- Workout Style: Boot Camp
- QIC: Koko (VQ) & Duck Butter
- PAX: Aflac, Ron Burgundy (Respect), Monkey Wrench (Respect), Chain Link, Big Mic, Holiday Masion, Rooney, Duck Butter, Koko
- AO: Queen Ann's Revenge
what:QAR
Where: rotary park, twixt the shelters
Who: Chainlink, Duckbutter, Big Mic, Ron Burgundy, Aflac, Monkey Wrench, Rooney, Holiday Mansion, Koko
5…4…3…2..1 given
Mission statement, disclaimer and 5 core P’s were given
Moseyed round the roundabout and warmarama performed in the parking lot..
Sun gods 10 forward and 10 back
10 hand release merkins
10 single count squats
10 4-count monkey humper
10 4-count in place lunged
10 single count sumo squat
10 hand release Merkins
“Super 11” across the field
1 hand-release Merkin, 10 burpee
2 hand-release Merkins, 9 burpees
……….
10 hand-release Merkins, 1 burpees
“Now he sees me, now he doesn’t” down the field
Run to a low crawl on Q’s call, return to run…. length of field
120” plank hold
Mosey to covered shelter,
2 series
15 4 count dips
10 4 count Irkins
10 4 count dirkins
Followed by 120” plank hold
Mary return to flag
40 single LBC’s
15 4-count box cutters
15 4-count low slow flutters
20 4-count American hammer
10 4-count gas pump
Hardstop at 6:15
Announcements, namearama, and prayer performed by Koko, dismissed and Coffeteria @Sweet Beans
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