AO: Lavafield

QIC: Leprechaun

PAX: Goon, Blue Steel, Lumbergh, 1 Cent, Free Lunch, Danish, Slash, Kikiwaka

Conditions: Damp and cool with a light drizzle for shizzle but comfortable.

Warm up

• 1 lap Mosey
• Air squats
• Halos
• 3rd graders
• 5 Inchworms w/merkin
• Toy Soldiers
• Side straddle hop
• Monkey Humpers

The Thang

Block 1 Workout

• At one sideline of the field
• 15 curls
• Crab walk backwards to midfield
• Crab walk forwards to far sideline
• 5 burpees
• Jog to starting line
• 15 Curls
• Bear crawl forward to midfield
• Bear crawl backward to far sideline
• 5 burpees
• Jog to start
• 15 Curls
• Dead bug shuffle left side to midfield
• Dead bug shuffle right side to sideline
• 5 burpees
• Jog to start
• Hold plank til 6 is in

30 minutes EMOM – at the start of every minute complete the set of exercises, then rest until the start of the next minute.

• Min.1 – 25 Squats
• Min. 2 – 15 Merkins
• Min. 3 – 25 Coupon swings
• Min. 4 – 15 Overhead press
• Min. 5 – Burpees AMRAP (for full minute)
• 1 min Rest
• x 5 rounds

COT

Don’t Sweat the Small Stuff by Richard Carlson

Chapter 68: Be Willing to Learn from Friends and Family