Sailor is back and Qs 12 as F3 welcomes FNG Sweeper.

5/12/18

Q = Sailor

PAX: Bada Bing, Angler, Gilligan, Mountie, Sweet Pea, Dang, IceT, Helo, El Pastor, Scuban, Sweeper (FNG)

Warmup:

Arm Circles (Sun Gods)
Runners Stretch
Prisoner Squats (25)

The Thang:

10 Slow Tempo No Hands Merkins
15 Slow Tempo Squats
3x

10 Hurpees (Hand Release Burpees)
Jump Squats w/ Hallelujahs
3x

Bleachers
10 Derkins
15 Split Squats per leg
20 Dips
3x

Yoga (yes Yoga) Poses
Tree Pose
Warrior Pose
Chair Pose
Chattaranga Pose (Halfway Push Up)
Bridge Pose (Back Plank)
30 secs each

Red Barchetta
100 yd dash – 100 SSHs
75 yd dash – 75 Mtn Climbers
50 yd dash – 50 LBCs
25 yd dash – 25 merkins
10 yd dash – 10 burpees

LBCs
Plank
V-sit kickout
V-sit hold
Leg raise
Leg raise hold
30 secs each, rest in plank 30 secs (perform 5 merkins during rest)

Lt Dan
(Right Lunge, Left Lunge, Squat, Merkin to the 100 yd line and back)

COT

Naked Moleskin
Welcomed FNG Sweeper to the PAX, EH’d by Sweet Pea, nice work! Scuban busts out the cervesa’s to welcome back Sailor after a brief hiatus. Summer is approaching quickly, heat had a definite impact today especially during the Lt. Dan. Looking forward to the Murph in two weeks and more PAX returning as well as new FNGs