Originally planned this workout for my July 4th Q at FOD until that got hijacked. Thus the 4 theme. Fortoenately, this weeks BO Q became available at the last minute due to an unfortoenate event. Anyways, 14 men showed up for this week’s BO Q. No FNGs, no Burt, 5 respects and 3 hates.
WARM UP
- Jog down to the fountain and circle up
- 20 SSH, 10 GMs, 15 PJs, 10 mountain climbers
- Jog to the lower field at Cary Elementary
THANG x 4
- Line up at one end of the field and sprint to the other end
- 40 seconds of prisoner squats, AMRAP
- 40 seconds of crab cakes, AMRAP
- 40 seconds of burpees, AMRAP
- 40 seconds of jump lunges, AMRAP
- Jog back to the starting line
- Mucho Chesto: 10 each, regular merkins, wide-grip merkins, diamond merkins, offset right merkins, offset left merkins (2nd and 3rd sets led by Banjo and TP, respectively)
- Mary: 20 hammers, 20 LBCs, 15 heel touch, 10 dying cockroach (J Lo for the 3rd set led by Callahan)
repeat 3 more times
Not enough time for the last set of Mucho Chestos and Marys.
Jog back to Waldo. Billy run to the parking lot.
ANNOUNCEMENTS
- Extended deadline for Durham Bulls game on 7/23 is 7/7
- First FIA at Bond Park will be on Saturday, July 22nd at 8:15a
PRAYERS
- Burt’s friend Doug and his platoon in Afghanistan
- Callahan’s young friend Luke
- Safe travels and best for Mississippi while he attends ministry school
- Prayers and praises for Banjo’s friend who will be paddle boarding the Keys to raise awareness for …
YHC took us out. Fun was had by all. It was a pleasure to lead.