December 17, 2018
Q: Goldstar
PAX: Wilson, Cobra, Zebra
Warm up:
To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, we did about 27 burpees.
Tha Thang:
Run .25 miles
• 10 Merkins
• 10 Squats
• 10 SSH
• 5 Yurpees
Repeat until back to lot
Totals:
Running: 1.32 miles
50 merkins
50 squats
50 SSH
25 Yurpees
Bruce Lee’s x2
x20 Flutter Kicks (per leg)
x20 Leg Raises
x20 American Hammers (each side)
x20 Dying Cockroach
x20 Freddy Mercury
x20 LBC’s
Sprints across lot and back then back to flag
x20 Merkins
Finish
F3 Dayton 