Coming in hot…..YHC could hear Hokie give the disclaimer and direct the pax to the field for a warm up. Shamefully entering the circle of anxious pax YHC could allow his tardiness go un punished so 5 burpees for all OYO.
Continue the……Oh no Gabby came rolling in late 5 more burpees for all OYO
Now finish the warm up
AbVagoda
Imperial Walkers
Front lung
Mosey to the rock pile
Line up along the running path 2-6-10
Kong out 2 with rock – 2 merkins 2 double unders then Kong out 6 – 6 merkins and 6 double under then Kong out 10 – 10 merkins and 10 double unders
1771
Line up rocks in the middle of the field
Start on one side 7 Burpee 1 V ups
Run to the center 7 overhead press then continue to the other side
7 v ups and 1 burpee
Run to the center 7 curls then to the starting side now 6 burpee and 2 V ups
Continue to repeat the above until the numbers on either side flip flop always adding up to 8.
Grap your rock head to the parking lot
Line up left to right spread out rocks
Circle Up for ring of merkin fire – 1 to 60 with a little encouragement to perform best possible even if modified.
Back to rocks – 2 to 10 merkins to standing squat press.
Return the rocks – time for Mary
Gas pumpers
Low plank
Big Boy Sit Ups
Low plank
Head to the flag for COT
