Date: 2024-11-18 AO: ao-the-wall Q: MinisterOfDeath PAX: Blackout, Goon (F3 Oregon Territory Nantan), LittleIron, Ozborn, Rango, Tech Know FNGs: None COUNT: 7 WARMUP: Bonus burpees x20
THE THANG: Build a house starting with the foundation moving up the walls then putting on the roof Slow squats Leg lifts LBC’s Merkins Shoulder press Mosey to new location Step ups Big boy sit ups Diamond merkins Sun gods
Mosey to hill lunges up the hill Freddy Mercury Skip down the hill WMDs
Mosey to grass Bear crawl to tree and back Plank 60 seconds Dive bomber merkins
Mosey to wall
WARM DOWN: Michael Phelps Grandpa jacks Penny pickers
ANNOUNCEMENTS: Goon Q Turkey challenge after thanksgiving
THE THANG: Build a house starting with the foundation moving up the walls then putting on the roof Slow squats Leg lifts LBC’s Merkins Shoulder press Mosey to new location Step ups Big boy sit ups Diamond merkins Sun gods
Mosey to hill lunges up the hill Freddy Mercury Skip down the hill WMDs
Mosey to grass Bear crawl to tree and back Plank 60 seconds Dive bomber merkins
Mosey to wall
WARM DOWN: Michael Phelps Grandpa jacks Penny pickers
ANNOUNCEMENTS: Goon Q Turkey challenge after thanksgiving
TAPS: Allison dabbling in dark stuff
Tags: ao-the-wall, Blackout, Goon (F3 Oregon Territory Nantan), LittleIron, Ozborn, Rango, Tech Know