Tick tock

  • Workout Date - 01/15/2019
  • Q In Charge - Sticky willy
  • The PAX - Cheese steak, cockpit, whisper, Mac, blanks, Pic a bo, LOB, mint Julip, pine tar, Ron Swanson, cyclone
  • AO - Pitchfork

Warm up.  Summa time! Thanks big willie 

31 SSh

20 IW

20 arm circle. 

10 count Stretch toe one foot switch , plank etc

To track:

Clock time. Stop at each hour for exercise 

Lap 1 Burpees 1-12.  (78 total) (heavy breathing moaning and some complaining)

10 sec Plank hold / 10 alt mt climbers after each lap

Lap 2 run

Lap 3 LBC 1-12 (78 total)

Lap 4 run 

Lap 5 Mt climbers 1-12 (78 total)

Lap 6 run

6 laps total

12 merkins after laps 

To the flags

10 dips/ crab kicks – 3 sets

10 inclined merkins 2 sets

10 something I forgot

10 lbc

10 American hammers 

Announcements 

Spinx 5k and half coming

Need Qs step up!

NYOPT bday q on Thursday At GS

Prayer request

ATM dad 

Cheese safe travels to Hawaii bday trip

Enjoyed it.! Willy

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