The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.
W/U
- Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
- SSH x 25
- IW x 25
- AC x 10 x 10
- MC x 20
- JL x 10
The Thang(s)
- H8 (2-3 Laps) – Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)
- Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
- Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
- Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs
Couterama, Namerama, Naming of the FNG (another Chalmation!), COT
Thank you for the opportunity to lead,
Da Parish
