Author: Jared Hauseman

Q- ChewToy
PAX- Hatechew, Tippman

Warmup
10 Spider-Man Merkins
10 side lunges (2 is 1)
10 absolutions

Mosey to beach- ~.75 miles

AMRAP- 18 minutes
50 Merkins
Run into water
50 squats (in knee deep water)
5 burpees
50 BBSU
Repeat

Mosey back to flag- ~.75 miles

Prayers for Hatechew and his meeting at work on Wednesday.

Q-ChewToy
PAX- Dorothy

Warmup
Moby by Flowers – Squat version

Mosey to stop 1
50 Merkins

Mosey to stop 2
50 Squats

Mosey to stop 3
50 E2K (25 each leg)

Mosey to stop 4
50 Wide Merkins

Mosey to stop 5
50 Bonnie Blair’s (1 is 1)

Mosey to stop 6
50 V-ups

Mosey back to flag
Thunder burpees finisher

3228’ Elevation

Q-Chew Toy

PAX- Hatechew, 5 FNG’s

Warmup

Windmills

Arm circles

The Thang:

400 Flutterkicks 

Each person runs when reach 30 reps

400 squats

Each person runs when reach 30 reps

400 Merkins

Each person runs when reach 30 reps

400 starfish crunches

Each person runs when reach 30 reps

400 lunges (1is1)

Each person runs when reach 30 reps

400 hillbilly squat walker

Each person runs when reach 30 reps

400 Monkey humpers

Each person runs when reach 30 reps

400 dealers choice reps; Merkins, squats, etc. 

FNGs- Tippman, Agassi, BIg Dude, Paula Dean, Rachel Ray

Q-Chew Toy

PAX- Dorothy, Almanac, Countdown

Mission

Core

Warmup

Grass pickers

OYO Down dog and Cobra pose alternating

The Thang

Broad jump 10 yds

10 burpees, 10 Bonnie Blair’s(1 is 1), 10 BBSU

Broad jump 10 yds

10 burpees, 10 Bonnie Blair’s(1 is 1), 10 BBSU

Broad jump 10 yds

10 burpees, 10 Bonnie Blair’s(1 is 1), 10 BBSU

Bear crawl 30 yds back to start

Repeat as many rounds as possible

(Rx is 5 rounds)

Q-ChewToy 

PAX- Almanac, Countdown

Windmills

Large arm circles

50 SSH

45 Flutterkicks

40 Merkins

35 BBSU

30 Lunges (2 is 1)

25 Mountain Climbers (2 is 1)

20 Squat Thrusts

15 Squats

10 Tuck Jumps

5 Burpees

50; 50+45; 50+45+40; 50+45+40+35; etc. 

If you finish, start going back up the ladder.