AO: Ao-Yard
Q: Tater Salad
PAX: Myrtle, Ratatouille, Downy, Fun Run, Mr. Beast, Piggyback, Gilligan, Jiffy, Brutus, Gilligan
FNGs: 1 Gilligan
COUNT: 10
WARMUP:
Daisy pickers
SSH fast pace
Don Q
Groiners
Calf raises
Q: Tater Salad
PAX: Myrtle, Ratatouille, Downy, Fun Run, Mr. Beast, Piggyback, Gilligan, Jiffy, Brutus, Gilligan
FNGs: 1 Gilligan
COUNT: 10
WARMUP:
Daisy pickers
SSH fast pace
Don Q
Groiners
Calf raises
THE THANG:
Mosey to gazeebo
Amrap for time
BBSU
Cross leg crunch IC
6 in Pulses IC
Leg ups
25 total then run 2 laps around island
Mosey to drop off row
Ladders
5 burpees at start
Lunge out side shuffle back
Stop 1 10 Diamond merkins
Stop 2 20 hand release
Stop 3 30 Werkins
Rinse and Repeat for time
Mosey to Mary
MARY:
Extended Mary
Tabata (20 sec work/10 sec rest)
1. Bear hold
2. Straight leg LBCs
3. Mercurys
4. Mayweathers
5. Mountain climbers
6. Iron cross flutter kicks
Rinse and repeat until beatdown ends
ANNOUNCEMENTS: patriot games, Albany AO clown car 8 July, 2.0 event first Saturday in Aug
COT: prayers for travels and thankful men.