QIC: Nightshift – Guest Q
Pax: Nightshift, DeFib, Jimmy Dean, Gridlock, Hercules, Clutch, Snapshot, Diesel, Hot Pocket, Mopar, Slater, 6Pack, Banjo
Warm Up
- WMH,
- ssh
- hillbillies
- bat wings(10 IC each w/o lowering arms between- arm circles, reverse, seal clap, overhead press)
- 10 burpees OYO
- low squat wave of fire
Main Event
4 corners/Escalators around NB Circle with exercise count of 5, 10, 15, 20
- Jackass Merkins – Run between
- Johnny Dramas – Run, but karaoke the bridges
- Squat jumps – Run, but lunge walk the bridges
- Burpees – run between
Mary
With no rest between, flutters, heels to heaven, hello dolly, boxcutters
Plank hold ring of fire with 5 merkins each PAX. 3 rounds low plank hold.