09.10 Glencoe Beatdown

COUNT-OFF & NAME-O-RAMA:
PAX: Sally Oatmeal Special Sauce Teasip Coach K Abercrombie Zamp Oo-De-Lally Sweet Baby AlrightAlright PowPow
QIC: Pepper

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Hillbillies x 10
ISTs x 10
Daisy Pickers x 10

Chumbawumbaburpee
Burpee every “get knocked down”, SSH for the duration of the song

THA THANG:
Mosey to the Tennis Court

1/2 Iron Hulk
Odd numbers only to 9, 1:4 ratio Merkins to OH Press

Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.

Pax to the doubles line
Bear crawl across and back. 5 burpees at start, middle and far ends, 25 total.
Midline Suicide
Reverse lunge across and back. 10 monkey humpers at start, middle and far ends. 50 total.
Midline Suicide
crawl bear across and back. 10 merkins at start, middle and far ends, 50 total.
Midline Suicide

Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.

Mosey to the bleachers.

Aiken Legs
20 jump squats, 20 monkey humpers, 20 claymakers. 2 sets.

Mosey back to the start

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax at Germany park tomorrow or Lake Highlands AO. Wednesday evening Q source at chikfila.