Post-Murph stretching, wind sprints, and bear crawls

DATE: 2021-06-01
AO: Freestate
Q: Horshack
PAX: Deagle, Black Diamond
FNGs: Winston
COUNT: 4
WARMUP:
SSH x 25 IC
Imperials Walkers x 15 IC
Michael Phelps x 15 IC
Two laps around Blacktop with Karaoke on the sides
Cherry Pickers x 15 IC
Twistees x 10 each side IC
Windmills x 15 IC

THE THANG:
Dealers Choice Stretch: Each PAX leads a stretch of their choice for 60 seconds Dealers Choice Beatdown: Each Pax leads a 3 – 4 minute beat down: 1) @Horshack: 3 x Long way suicides with 45 seconds rest in between.
2) @Deagle: 2 rounds x 40 toe touches followed by a lap around the blacktop with sprints on the sides 3) @Black Diamond: Three rounds of 20 x calf raises with 20 x air pushes 4) @Winston: Burpees (1-2-3-2-1) each set followed by 25 meter bear crawls

MARY:
Flutters x 25 IC
Leg Lift Rosalitas x 15 IC
Dollies x 15 IC
Freddie Mercuries x 15 IC

ANNOUNCEMENTS:
Next regional event 3 year anniversary at Roosevelt island

COT:
Read from Q Source 1.10 Prayer