COUNT-OFF & NAME-O-RAMA:
PAX: Trash Panda, Big Tex, Icebox, Meatball, Handyman, Silent Bob, Dirtbag, Bleep, Rump Roast, F150, Gusher, Dr. Seuss, Stingray
QIC: Slushii
AO: Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Hillbilly x 15 IC
Slow Lunge x 10 IC
Bat Wings (forward, backward, overhead claps, seal claps, Moroccan night club) x 12ea IC
THA THANG:
Mosey to tennis court – 7’s (burpee & monkey humper)
Mosey to launch pad grass – LBC’s x 15 IC, JLo x 10 IC, Heels to Heaven x 10 IC
Mosey to sand volleyball court – 4 corners (T-merkins x 10, Fox Hole (WW1 to Merkin) x 10, Sand Angel x 10, American Hammer x 20 DC) for 2 laps. Bear crawl in between corners. At the end of each lap PAX does 5 burpees center court.
Mosey to launch pad grass – penguin crunches x 15 IC, Freddie mercury x 15 IC, dead bug x 15 IC
Mosey to parking lot – DORA (25 merkins, 50 LBC’s, 75 squats). PAX 1 does exercise and PAX 2 sprints 30yds and reverse lunge back
MARY:
Completed during workout
CIRCLE OF TRUST/BOM:
Thankful for each PAX in attendance and the PAX in the fartsack.
MOLESKIN:
INSERT
ANNOUNCEMENTS:
1. McKinney launch at Bonnie Wenk Park
2. Carry the Load – Memorial Day
3. Broga – June 5th