AO: ao-red_dawn
Q: Maestro
PAX: Run Flat, Flowmax, Maestro, FreeBird, Toad, Dumbledore
FNGs: None
COUNT: 6
INTRODUCTION: I tried to trick free bird with handing him the 5 core mid stride but like a champ he didn’t trip and completed them. The Nantan was a different story and got tied when YHC questioned if it was found or find 😀 5 burpees. Toad walked up late and we decided he’d done enough beatdowns with us that we could give him penalty burpees on the spot. YHC felt bad when he hear they toad had 6 kids
Q: Maestro
PAX: Run Flat, Flowmax, Maestro, FreeBird, Toad, Dumbledore
FNGs: None
COUNT: 6
INTRODUCTION: I tried to trick free bird with handing him the 5 core mid stride but like a champ he didn’t trip and completed them. The Nantan was a different story and got tied when YHC questioned if it was found or find 😀 5 burpees. Toad walked up late and we decided he’d done enough beatdowns with us that we could give him penalty burpees on the spot. YHC felt bad when he hear they toad had 6 kids
WARMUP: we did bear hugs to prepare for the ensuing quad blasters then in to some Alabamas and the Willy mays hays
THE THANG:
Bulgarian split squats 15 hard way
Rinse repeat twice more
50 yard lunge walk
10 I surrenders
Rinse and Repeat twice more
50 yard luge walk
Peoples chair!
Backs on the wall:
3 sets of overhead press
Shake out
3 sets of curls
Shake out
Toe raise ic 15
Heal raise ic 15
10 squats low and slow
Rinse repeat twice more
Walk toward the flag and from the curb bear crawl to the flag
MARY: overhead ruck gas pumps
LBC 50 oyo
Freddie Mercury
6” hold
Flutter kicks ic 20
ANNOUNCEMENTS: UPC I hear everyone’s doing it these days
Chad 1000x at red dawn … AND crucible next week
prayed for Flowmax
Toad traveling