Riptide substitute


As you know, the responsibility of a site Q is to cover when a committed Q can no longer commit…just didn’t think it would happen week 1 as one of the two new site Qs. And where is Sky Blue and Goose? They are nowhere to be found… Welcome FNG Derby!

Warm up

  • 20 SSH
  • 10 Good mornings
  • 10 each fazio arm circles forward and backward, seal clap and overhead clap
  • oh…and don’t forget 5 burpees for not counting this morning…except for beaker!!

Thang 1

  • 5 rounds of:
    • 10 pull ups
    • 20 merkins
    • 30 LBCs
    • Running 4 flights of stairs (starting with 5 rounds, decreasing by 1 after each round of pull-ups, merkins and LBCs, until 5 loops are completed)

Thang 2

  • At each light heading back to the flag, do 1 crab cake and increase at each light.

Mary

  • 15 Freddie Mercury
  • 15 Homer to Marge.
  • Have a nice day

See also