FNGs:

N/A

Warm Up:

To the song Get Low by Dillon Francis…

While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here,  but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10,  Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.

The Workout:

Circle of Burpee Pain.  Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All  along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )

55 – burpees in total with exercises in between.

10 burpees OYO, Plank Hold X 55 IC

9 burbees OYO, Freddie Mercury X 45 IC

8 burbees OYO, Plank Jacks X 40 IC

7 burbees OYO, Flutter kicks X 35

6 burbees OYO, Alternating Shoulder taps X 30

5 burbees OYO, Merkins X 25

4 burbees OYO, Diamond merkins X 20

3 burbees OYO, Slow low merkin X 15

2 burbees OYO, Spider merkins X 10

1 burbee OYO, Ranger Merkin X 5

With everyone winded the PAX transitioned into Evolution of man suicide run.

First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.

Next up – Bear crawl to second bush. Sprint back and plank hold.

Third round -Duck walk to third bush. Sprint back and plank hold.

Final round – Run to the last tree bush.  Sprint back and plank hold.

Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary.  Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.

Mary:

Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a  partner Merkin Clab was executed.

One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle.  To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.

Everyone gave it what they had with minimal complaining.  The Q had a request for limited running, but a little over a mile was clocked.
Announcements:

See Slack
Prayer:

Noah’s ark and Crablegs.