Monday Morning burn

Date: 2023-10-30
AO: thepatriot
Q: Booking
PAX: CableGuy, Wedding Singer, Big Short, Maguire, Lucius, Lazlo, citrus, Ice Tea, Tea Party, Spud, Boardwalk, Smokey, bogey, Major Payne, Strange Brew, Legacy, Roadkill, Jag, Overthrow FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walkers, Hill Billies, Arm Circles, Michael Phelps, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:

Run 100 yards/ 10 burpees/ Run 100 yards/ 10 squats
Run 90 yards/ 9 burpees/ Run 90 yards/ 9 squats
Continue this pattern- dropping 10 yards and 1 rep each round to get to… Run 10 yards/ 1 burpee/ Run 10 yards/ 1 squat
total of 55 burpees/ 55 squats/ 1,100 yards

Bear Crawl to 50- 50 calf raises- backpedal to end zone
Bear Crawl to 40- 40 SSH (s/c)- backpedal to end zone
Bear Crawl to 30- 30 Big Bois- backpedal to end zone
Bear Crawl to 20- 20 merkins- backpedal to end zone
Bear Crawl to 10- 10 shoulder taps- backpedal to end zone

Lunge walk to 20- 20 copperhead squats
Lunge walk to 40- 20 plank jacks
Lunge walk to 40- 20 WWI
Lunge walk to 20- 20 merkins
Lunge walk to end zone- run to opposite end zone

MARY: LBC, flutters, toy soliders, dirty dog, mule kicks
ANNOUNCEMENTS: Grunt 11/11
COT: Q spoke of the nice visit this past weekend from his parents in their 80’s who live in Richmond and the positive impact they had on the kids.