Warm-0-Rama: Short mosey. 10 SS Hops. 20ish squats. Some Step-Ups.
The Thang: Modified Loredo.
24 Merkins. 24 Squats. 24 reps of an Ab Exercise. 5 Pull-Ups after each exercise (15 per/rd). 1/4 mile Run. 4 Rounds. Each Pax got to choose an ab exercise for a set.
Then we did some other fun things. Bear Crawls, Moving Merkins, More Step-Ups. Oh, and Coco forgot the flag; so we had to do 20 penalty burpees throughout the beatdown. Every time you did a burpee, the Pax had to say, “Hate Coco!” Hence the title.