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