Today marks the 4 year anniversary of the founding of the Slab. Boondock, Copper, and YHC teamed up to bring the best of AOQs past and present.

WARMUP:
1 SSH – Wax-on inspired
Mountain Man Poopers – another Wax-on fav
Weed Pickers
The Edibles’ Commy WOR
Sun Gods ic
Overhead Claps ic
Moroccan nightclubs ic
Seal claps ic
Air presses ic
Iron Crucifix ic
Michael Phelps

THE THANG:

Part 1 – Light Posts led by Boondock
Run to light post complete prescribed exercise on to the next light post. All exercises in cadence:
Merkin
Flutter Kicks
LBCs
Copperhead Merkins
Diamond Merkins

Moseyed down to the small hill

Part 2 – 7s inspired by Mandals led by Boondock
Merkins at bottom of hill
Bear crawl up hill
Squats at top

Moseyed to the parking lot

Part 3 – DORA led by Copper
100 LBCs
200 BBS
One partner completed a mode of transportation then switched to the exercise.
Transportation: Lunges, Mosey/Bernie Sanders, Karaoke

Part 4 – Merkin Ladder inspired by  Juilliard led by Copper
PAX holds plank on curb waiting their turn to do 3 merkins. PAX at end of line does merkins then moves to front of line

Headed back to the club house to finish out

Part 5 – AMRAP led by Edibles
Bear crawl from walk to edge of side walk. Complete a burpee with a jump. Crawl bear back and complete one Mike Tyson.

MARY:
ANNOUNCEMENTS:
3rd F Breakfast
22 for 22

COT:
Discussion on the meaning of F3 and the AOQs progression through Q Source.