FLASH

QIC: Ohms
Date: 10/10/2018
PAX: Candu, Free-Fall, Goose, Radiohead, Steam Engine, The Count,
AO: Lions Den

Conditions

Cool and Rainy

The Disclaimer

I am Ohms and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. Modify if necessary.


COP

– 1/4 mile mosey (mixed with Bernie Sanders, Karaoke, Side Shuffle)
– Flutter Kicks x 20 IC
– Lunges x 20 IC
– Air Squats x 20 IC
– SSH x 20 IC
– Hip Slappers x 20 IC
– Cotton Pickers x 20 IC
– Windmills x 20 IC
– Side Lunges x 20 IC

The Thang

Route 66 (LAP #1)
– 1/8 mile mosey – 1 burpee
– 1/8 mile mosey – 2 burpees
– 1/8 mile mosey – 3 burpees
– 1/8 mile mosey – 4 burpees

Route 66 (LAP #2)
– 1/8 mile Indian Run – 5 burpees
– 1/8 mile Indian Run – 6 burpees
– 1/8 mile Indian Run – 7 burpees
– 1/8 mile Indian Run – 8 burpees

Route 66 (LAP #3)
– 1/8 mile mosey (with Karaoke and Bernie) – 9 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 10 burpees
– 1/8 mile mosey (with Karaoke and Bernie) – 11 burpees
– 1/8 mile mosey (with Karaoke and Bernie)

Red Barchetta
– 100 yard sprint – 100 Flutter Kick IC
– 75 yard sprint – 75 LBCs IC
– 50 yard sprint – 50 American Hammer IC
– 25 yard sprint – 25 Sweat Angels
– 10 yard sprint – 10 Heel Touches


COT

“Life goes pretty fast. If you don’t stop and look around once and a while, you could miss it.”