ROY G BIV

DATE: 2023-06-08
AO: Freestate
Q: FIFA
PAX: David Matthews, Butter, Wildcat
FNGs: Birdman
COUNT: 5
WARMUP:
20 SSH IC
1 round of Burpee suicides

THE THANG:

2x of following circuit:

R otation, each pax picks an exercise – 15 each IC

O ut and back – run .12 miles out and back

Y our choice – 20 IC of whatever Mary you want

G roup effort – 200 total backwards lunges (40 per pax)

B urpees – 10 each

I nverted – 10 derkins IC

V ertical – 20 squat jumps

MARY:
12 lbc IC
12 reverse crunches IC
12 Freddie Merkury IC
12 dying cock roaches IC
12 X factor IC
16 box cutter – 8/8 IC
15 Flutters IC
Plank o Rama

ANNOUNCEMENTS:

COT:
If you were keeping track of the letters they spelled out ROY G BIV. This of course represents each color of the rainbow and being that this is PRIDE month I thought it a fitting tribute to dedicate this beat down to my many friends, family, coworkers and acquaintances who are LGBTQ+. Inclusion is something that we in this group excel at – all men are welcome. And so I encourage each of you to always be welcoming, friendly and inclusive with everyone you encounter regardless of sexual orientation and to teach your kids the same, lest our society continue to be divided until we eventually crumble to ashes.