QIC: GeekSquad
Date: 11/30/2020
PAX: Postman, Milkman, Roomba, Cleaver, Sherlock
AO: Shot House
Conditions
main gate was locked, so we took the long mosey way around, chilly, but the rain held off. low 50s
Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.
COP
Da Warm up on parking lot
All IC
SSH x 11
Forward Fold x 11
Willie Mayes Hayes x 11
Imperial walkers x 11
Mountain Climbers x 11
Iraqi Tea Time x 11
Windmills x 11
SSH x 30
Forward Arm Circles x 11
Reverse Arm Circles x 11
Overhead Seal Claps x 11
Regular Seal Claps x 11
Moroccan Night Clubs x 11
Cherry Pickers x 11
Chinooks x 11
SSH x 20
The Thang
Mosey the long way around to the track then…
Four Corners
Started at Bleachers – box jumps up- mosey back down, box jumps up and mosey back down then Bernie to first corner of track (Station 1)
1st (ALL AMRAP for time intervals)
60 seconds – merkins
60 seconds – monkey humpers
11 burpees
Lunge to next station
2nd
60 seconds – shoulder taps
60 seconds – LBCs
15 burpees
Jail break to station 3
3rd
60 seconds – Plank Jacks
60 seconds – Squats
15 burpees
Gorilla hops to next station
4th
30 seconds – Carolina Dry Docks
30 seconds – Flutter Kicks
Mosey back to start. – ran out of time here