11/18/19
AO: #cyclone
Q: @miter
PAX: 18
Warmup IC:
20 SSH
20 Hillbillies
10 Toy soldier
7 Merkens
10 Grass getter
20 arm circles forward
20 arm circles backward
20 seal claps
20 overhead claps
Indian run on the track with a stop for 5 4×4’s OYO (a burpee with 4 merkens and 4 mountain climbers built in).
The Thang:
Field of Dreams
Count off by fours. 1s start at First Base do AMRAP merkens until relieved. 2s at Second Base do AMRAP flutterkicks until relieved. 3s at Third Base do AMRAP squats until relieved. 4s at Home Plate do 15 burpees then run to First, relieving the Pax there. Continue until all Pax have done the burpees.
Jailbreak
4 100 yard jailbreaks with high-knees, butt-kicks and karaoke L/R on the return.
Bleachers x 2 with 5 4×4’s between.
Great morning to Q at #cyclone. Thanks fellas.
Announcements:
Greenway Giddy Up: this weekend #greenwaygiddyup2019
Convergence: December 7
Pledge of Allegiance
COT/Prayer