• 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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