Co-Q Duel at the Nest
PAX: Boy George, Gamecock, Banana Seat, Sprinkler, ShamWow, Dahmer, Dawgpound, Mookie, Fanny Pack, Pumpkin Spice, Snap, Wallaby, Florence/FloJoe, H1N1, Cupid, Bobby Doll, 16-Bit, Nemo, Fram, Hardy, Fumunga, Moped, Bondo. Martini
EC: There was a Crew
FNGs:None
Warm Up: SSH, Sir Fozie Arm Circles, Windmills, Hillbillies, Imperial Walkers, Daisy Pickers
The Workout: Count of by 3’s.
Group 1 to the Wall: People’s Chair 5 count down the line, bear crawl to the island, 10 merkins, bear crawl back to the wall. BTW 5 count down the line, lunge walk to the island 10 monkey humpers, lunge walk back to the wall. Rise and repeat until time to switch.
Group 2 to the shelter: 1 leg squats x 10 each side, 10 Erkins, 10 Dips, 10 Derkins, 10 LBC’s. Rinse and repeat unitl time to switch.
Groupt 3 – 4 corners aourn the permieter of the park. corner 1 = 5 burpees, mosey to corner 2, 10 merkins, mosey to corner 3, 15 LBC IC, mosey up to hill to corner 4, 20 squats.
Once the group doing 4 corners made it back to the wall, everyone rotate.
Mary: Boc Cutters, Homer to Marge, Reverse LBC’s, American Hammers
Announcements: Mulch, 2 Options on Thursday (Kenny’s Grave & DDMR @ Tigers Blood)
T-Claps (Recognition): Everyone who came out. Boy George & Gamecock for the help w/ the Q
Prayer: Everyone with kids returning to school