Happy to be on Q again!

Happy to be on Q again!

COP with Disclaimer given-

SSH x 20 —   5 Merkins  OYO
IW  x 20 —    5 Merkins  OYO
LSS x 20 —    5 Merkins  OYO

mosey towards the  pavilion

    Rd 1:  15  decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2:  10  decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3:   5   decline diamond scorpion merkins/5 Dips/5 donkey kicks

mosey to the gate

Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats  x 100

mosey  to parking lot

7’s  Burpees/LBC  ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6  burpees- 1 lbc’s run to the tree
5  burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done

Plank for 6’s

Mosey to the side of the pavilion

Peoples chair with each PAX giving a 10 count each
up to 130

People Chair with 50 gator lifts

Russian twists with stones   x 25

“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10

Finish out with some 
Rosalita, Dollies, Pretzel crunches and Freddie Mercury

Thanks to Nomad for taking us out in prayer, Special prayers for Glass Joe and his M on the upcoming tests, may the Great Physician surround you both through this time.