Good Morning! The Bad Clown was ready to go! 5:15, disclaimer and 5 core principles.
Warm-0-rama, Mozy with Butt Kickers and High Knees. We circled the water fountain a few times. Did some leg stretches and then did a round of 6 x 6’s (merkins, wide, close, diamond merkins, staggered right, staggered left). Then Mozied back to the turf where we circled up and did two sets of 10 IC reps each of Amr Destroyers.
- Circles Forward
- OH Caps
- Circles Backward
- Seal Claps
- Grady Corns
- Michael Phelps
- Hold Em Out
Now to the Thang, Disrupter beatdown!. Pax were divided into 4 teams of 4. Each PAX had to complete the following exercises. Once complete they could help other PAX complete the set reps before moving on to the next exercise.
The Disrupter? 3 Burpees at the start of every 60 seconds AND one PAX per team would do 3 Sand Bag burpees Toss. Next round of burpees another pax would do the Sand Bag burpees Toss and so on. All Pax still needed to complete the 3 burpees every 60 seconds.
- 50 Hand Release Release Merkins
- 100 X-Factors
- 150 Jungle Boi Squats
- 200 Shoulder tap + Plank Jack (2 count)
Clock Stuck 6:00, we completed 4 more burpees which set us at 100 burpees.
Visible Man Academy partner up! Summer school. Mid July
- Rip’s foot and recovery
- Snapshot mother in law
- Cotton tails M’s recovery
- Pudge Father
- Big Mac pet.
- Enron’s M’s recovery
- Mrs Doubtfire upcoming surgery
- Bell Ringer’s last Chemo