AO: Black Ops

When: 01/13/2024

PAX:

Number of Pax: 6

Pax Names: Copper, Cupcake, Edibles, FMB (Fire Marshal Bill), Sooorie, Twinkle Toes,

Number of FNGS: 0

FNG Names:

QIC: Edibles


WARMUP:
SSH
Mummy kicks
Weed pickers
Imperial walkers
Copperhead squats
Copperhead merkins
Sun gods in cadence
Moroccan Nightclubs ic
Air press ic
Iron Crucifix ic

THE THANG:

1. Around the tennis court
One PAX ran a lap around the  tennis court other PAX completed prescribed exercise. When the running PAX came back another would run until all PAX ran.
Round 1 – step ups
Round 2 – Irkins

2. Plank 30s + Wall Squat 30s (2 rounds)

3. Suicides (2 rounds)
We made our way over to the basketball courts for suicides.
Round 1 – 5 SSH at each line (free throw, half court, free throw, far baseline)
Round 2 – 5 Seal Jacks

4. 11s
On the basketball court baseline to half court.
SSH
BBS

5. Cindy – AMRAP
We made our way over to the playground for some more fun on the frozen wood chips
5 Pull ups
10 Merkins
15 Squats

6. Mosey
We set out on a final mosey before heading back to the flag.

MARY:
American Hammer – Copper
LBCs – FMB
Flutterkicks – Cupcake
Outlaws – Twinkle Toes
Supermans – Sooorie
Finished with a 30 second plank to time

ANNOUNCEMENTS:
Wreaths clean up today. Ton Race.
COT:

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