Sunsets, palm trees and muscle shirts

Date: 2024-04-26 AO: kevlar Q: Cheese Curd PAX: poptart, Orange Whip, lex_luthor, O’Tannenbaum, Limey FNGs: None COUNT: 6 Warm UP: 1 lap around the new track, IW, SSH, Merkins/ runner stretch
The Thang: Deconstruct the burpee- 30 squats, run a lap 30 Bunny hops, run a lap 30 Merkins, run a lap 30 Jump squats, run a lap
1 track lap of burpees 30 burpees with is about a 1/4 of the track
Jog to the hill steep hill (thanks lex_luthor) Triple Nickel Monkey humpers at the bottom Backwards run up the hill Dive Bomb merkins
Ab break- box cutter/ flutter/ reverse box cutter / flutter
Jog to the rock pile Deconstruct the thruster -25 curls -25 squats -25 overhead presses
Abs with rock- Big boy sit ups, Russian twists, flutter press
-25 bent over row -25 shake the baby (press out) -25 triceps
Abs with rock- Big boy sit ups, Russian twists, flutter press
Run back to the track for where we left off for another 30 burpees
Run back to lack for a 30 sec hold
DONE
Announcements: Savage Race
COT: -I took the opportunity to help site Q and signed up…you should pick a site and do it!! -OT rolled up and already told me to calm down before he even said hello -OW and Lex pre ran launching at 5. I assume the got 3 in. They looked tired -Hopefully, you saw the pic of Lex and the shirt that his kids told him he would look cool in…they were right! -Limey is afraid of technology and afraid it’s a time waste (no slack) -Poptart was complaining about doing burpees at WAMRAP. Hope he liked todays
The new track and infield is really nice! Great addition to the AO vs the old track.