Q: Run Flat
PAX: Buick, Spackler, Maestro, Szczerbiak, Twang, Rhett (Roll Tide) Evans, FreeBird, Fun Run, Brutus, Buzzard, Wade – F3 Sub, Ben Stallard (TaterSalad), OneHit, Downy, Run Flat, Puma
FNGs: None
COUNT: 16
Quick disclaimer was given, then we began to mosey up and around to the front of the school.
WARMUP:
Imperial Walkers – IC
Big Arm Circles Forward – IC
Big Arm Circles Reverse – IC
Daisey Pickers – IC
Quad Stretches Left and Right while 5 Core Principles, Mission Statement, and Credo were given.
THE THANG:
The Deconstructed Burpee
Pax lined up across the curb of the car pool lane and sprinted, bear crawled, or lunge walked across the parking lot in between each of the below exercises. Mode of transportation was determined by YHC each time…. or his Co-Q @TaterSalad.
– Hand Release Merkins
– Bob Hurleys
– In & Out Ab/Abs (Plural or Singular depending on how many you have)
– Squats
– Burpees
We began with 2 of each rep, then increased by 2 reps each round. YHC had hopes of making it to 18 each, but we only made it to 12 of each before it was time for Mary.
MARY:
Justice League
– Superman – For Time
– Batman – For Time
– Aquaman – For Time
– Wonder Woman – For Time
– Flash – For Time
– Heel Touches – IC
ANNOUNCEMENTS:
5 Year Convergence
Travis Manion WOD
COT:
Continued prayers for the Bloodworth Family
Unspoken Prayer for GPS and his travels this week