Birthday Party

DATE: 2022-01-26
AO: Compound
Q: Pep Talk
PAX: 2 percent, citrus, Popeyes, Faceplant, Roddick, Zeus
FNGs: None
COUNT: 7
WARMUP:
Fellowship shuffle to underground bunker
SSH, Michael Phelps , Forward Folds, Cherry Pickers , Willy Maze Haze , Forward Lunges , Calf Stretches

THE THANG:
PART 1: Field of Dreams
Home plate:=4 merkins+7 burpees (timer)
First base=AMRAP monkey humpers
Second base=AMRAP mountain climbers
Third base=LBCs for the bases

Round 1: bear crawl between bases
Round 2: lunge walk between bases

PART 2: The Yo Yo Trick
2 Rounds
Run to first column and Back
5 Merkins
Run to 2nd column and Back
10 Big Boy Sit Ups
Run to 3rd Column and Back
15 Air Squats

PART 3: Fellowship lap, followed by Ring of Fire (plank + max effort pull-ups, Al Gore + 10 squats, plank + 10 merkins)

MARY :
15 Big Boy Sit-ups
47 Flutter Kicks
15 each side : side plank reaches

ANNOUNCEMENTS

COT:

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