Kotters for a Q?

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x 20
IST x 15
Merkins x 10
Windmills x 5

THA THANG:
Mosey to Football Field

Moving Plank 100 yds
Wind Sprints down and back (total 200 yds)

Four Corners OYO – Football Field
40 x Squats
30 x Gorilla Squats
20 x Lunges
10 x Burpees
Normal run between corners

Descending Ab Pyramid
50 x LBC
40 x Flutter Kicks
30 x Freddie Mercury
20 x Reach Through
10 x Uptown Crunch

Mosey to Tennis Court

Ascending Ab Pyramid
10 x Uptown Crunch
20 x Reach Through
30 x Freddie Mercury
40 x Flutter Kicks
50 x LBC

Tennis Court Suicide
Tennis Court Suicide – Backwards Run

Ring of Fire – Merkins (count to 40)
Overhead Claps x 20
Ring of Fire – Diamond Merkins (count to 40)
Shoulder Raises x 20

MARY:
Homer to Marge
Rugby sit-ups x 10
Crunchy Frog (OYO) x 5

COUNT-OFF & NAME-O-RAMA:
PAX: Special Sauce , Icebox , AlrightAlright , F150 , Oatmeal , Oo-De-Lally , Isaiah
QIC: Plus One

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Handful of chatter especially regarding the moving plank and the Q’s modification for the overhead clap. Overall, great to be back out there in the gloom as I missed #mumblechatter.

ANNOUNCEMENTS:
1. 2nd F Happy Hour second Friday of September.
2. Remember the Titans themed workout coming on Friday.