Crab to corpse

Date: 2023-12-01
AO: thefarm
Q: Matthew – Running Man
PAX: Lumbergh, Gekko (Keith Capp), Firehead, Infinity
FNGs: None
COUNT: 5
WARMUP:
Don quixotes
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Mosey around the soccer fields

THE THANG:
For 4 minutes, repeat the following:
10 pushups against the wooden barrier
10 deep squats
10 SSH

Bear crawl to the first cone
10 forward lunges
10 star jumps
Bear crawl to the next cone
15 forward lunges
15 star jumps
Bear crawl to the next cone
20 forward lunges
20 star jumps
Bear crawl to the next cone
25 forward lunges
25 star jumps

Crab walk to the first cone
10 Bonnie Blairs
10 shoulder taps
Crab walk to the next cone
15 Bonnie Blairs
15 shoulder taps
Crab walk to the next cone
20 Bonnie Blairs
20 shoulder taps
Crab walk to the next cone
20 Bonnie Blairs
20 shoulder taps

MARY:
LBCs
Penguin crunches
Box cutters
Superman
American hammers

ANNOUNCEMENTS:
40 mile cross country walk on Saturday

COT:
Don’t worry about what other people about you. Stand up for the truth and what’s right, even if you are standing alone.