QIC: Wham!
11 PAX: ; Russdiculous; Sump Pump; Sweat Shop; Harry Carey; Gringo; Handbook; Violet; Fergie; Tron; Tammy Faye Baker; Wham!
COP
Moseyed to Wham! Island and circled up for the following:
– 20 SSHs in 4 Count Cadence
– 15 Grass Grabbers in 4 Count Cadence
– 10 Imperial Squat Walkers in 4 Count Cadence
– 10 Merkins in 4 Count Cadence
– Plank Progression
Thang 1
Moseyed from Wham! island to the fairway of the second hole on the Seneca golf course and started our suicide work for the day
- 1 burpee, run to first cone, 5 merkins, return to starting spot
- 2 burpees, run to second cone, 10 merkins, return to starting spot
- 3 burpees, run to third cone, 15 merkins, return to starting spot
- 4 burpees, run to fourth cone, 15 merkins, return to starting point
Thang 2
We left the course prior to the groundskeeper running us off and headed to Cogan’s Corner with a progression of lung walks, broad jumps and Mario’s down the long hill along the way. Next suicide routine was as follows:
Thang 3
For the last suicide for the day, we moved back to The O’s tennis courts for the following:
- 10 big boys, bear crawl to first line, 5 LBCs, crab/lunge (Pax’s choice) walk back to starting spot
- 10 big boys, bear crawl to second line, 10 LBCs, crab/lunge walk back to starting spot
- 10 big boys, bear crawl to third line, 15 LBCs, crab/lunge walk back to starting spot
- 10 big boys, run to fourth line, 20 LBCs, crab/lunge walk back to starting point
COT
We closed out with our numbers, names, announcements, prayer to the Sky Q and we were out to win the day. Until next time…
-Wham!
F3 Louisville 