QIC: Semi
Warm-a-Rama
20 Seal Jack i/c
20 plank jack i/c
10 hip circles each direction oyo
Side shuffle around circle switching facing direction halfway
20 seal waves i/c
20 Imperial walkers i/c
10 screaming lunges per side oyo
The Thang
Merkins 20
Bent over row 10
Sit thru 20
Rest 30 sec
Floor fly 20
Renegade row 10 (double count)
Mountain climbers 20 (double count)
Rest 30 sec
Lunge 10 (double count)
Floor tricep ext. 10
Bear crawl/crawl bear 30 sec
Rest 30 sec
Repeat 2 times
3rd F
https://m.facebook.com/story.php?story_fbid=617381326516975&id=100047353381940&mibextid=Nif5oz
Captain Therkin
1:4 ratio with 5 merkins between each set
1 Big boy to 4 American hammers, 5 merkins
Finish is 10:40
10 burpees for the train
Chappie run to railroad tracks, back to the circle (water in mouth)
10 burpees for completion
Number-Rama
NAME-A-RAMA
COT
23 HIM showed today: Semi, Swartz, Quattro, Fireplex, Chattahoochee, Gator, Lunchable, Pedals, Ruxpin, Cinco, Pick, Itty Biddie, Biddie, Toy Soldier, T-rex, Waterfall, Double Ott, Doodle, Bunt, Sweet n Low, Woodstock, Yukon, Mr Mom