November 8 2018
Q: Goldstar
PAX: Zebra, Tails, Cobra, Captain Planet, Burt Macklin FBI
Side straddle squat x15
Jump lunges x15 (each side)
Burpees x15
Mosey to Glengarry Drive to Indian Ripple
Mosey to Indian Riffle park playground
Group 1
x10 (or AYG) Pull Ups
x30 Merkins
x40 Air Squats
(x3)
Group 2
x20 Flutter Kicks (per leg)
x20 Leg Raises
x20 American Hammers (each side)
x20 Dying Cockroach
x20 Freddy Mercury
x20 LBC’s
(x3)
Al Gore until finished, pick up the six. Switch after all finish.
Super 21:
Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps (we did about 10)
Indian run back to flag
COT
Prayer
Counterama
Namerama
Photo
F3 Dayton 