QIC: Bobross
Pax: Red Roof, Nugget, Old Bay, Zoolander, Roadrage (FNG), Tiger, Methane, The Hammer, Little Jerry, Pope, Diablo (FNG), Water Boy (FNG), Zartan, Mouth, Double Down, Tron, Nomo, Jordy, Star Child, Bobross, Captain Insane-o
Bobross took the easel for his virgin Q and painted some thunderous clouds 🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩🌩
COP
Stretch/Warm-up
– 15 Side stradle hop
– 15 Mountain cllimbers
– 15 Toe touch twist
– 10 Imperial walkers
The thang…
Run to school (Arms/Chest) for 10 minute AMRAP
– 5 Standing pushups against wall (Balls to wall) (optional wall walks)
– 5 Merkins
– 5 Dips
Run to basketball courts (Ab Workout)
Sprint to Baseline then
–10 leg flutters, karaoke back
Sprint to the baseline
-10 Dollys, Headers back
Sprint to baseline
– 10 Little baby crunches – Mario back
Sprint to baseline
– 10 American Hammers – backwards run back
Run to tennis courts (Leg Workout)
AN exercise at the end/beginning of each court
5 courts
– 1,2 3, 4,5 Squats
– 1,2 3, 4,5 10 Burpees
COT and name-o-rama
3 more FNGs for #templeofgloom. Lots of announcements on t-shirts, COMZ and some great words as we circled up. We broke to conquer another day.
Then, Nugget showed us all what this is all about by thanking Tiger (who’s only on his second post) for his fellowship…
F3 Louisville 