Warm O Rama

Mosey to Black Hole — Bb Ct

11 ssh

11 weedpickers

11 copperhead merkins

11 copperhead squats

Sungods – Michael Phelps

part 1 – pole position on the hill.  10 lbc’s on the bottom 10 monkey humpers on top.  PAX all the way to the right after reps will sprint to the end of line.  Continues until all PAX have sprinted

part 2

PAX 1  back pedals 50 yds. — Bobby Hurley jog back

PAX 2. Exercise

Exercise is cumulative

round #1 –  150 mike tysons

round # 2 300 squats

round #3 150 big boys

round #4 300 overhead claps

round #5 150 merkins

round #6 300 imperial walkers ( Single count )

part 3   17’s

EMOM – sprint sideline to sideline on bb court. Goal 17 reps in 60 seconds. No less than 12.  Sprint one minute rest one minute.  5 Rounds

mosey to flag.  Some mary.

cOT

prayers for PB.  Both myself and backdraft talked about the F3 transformation.  Prayers for Afghanistan.