Thankful for the opportunity to be VQ and I am looking forward as Q for future beat downs. We even had a special “Uptown” guest @gabrielle who EH’d and brought me in as a FNG at KennaRidge back on Nov 15. I appreciate all of the support.
Started on time with Disclaimer
Mosey to playground
Special guest was late so burpees x3 for all PAX
Warmerama IC
Slow Squats x 10
High Knees x 15
Toy Soldiers x 10
Forward lunges x 10
Forward Circles x 15
Backward Circles x15
Seal Claps x 10
Chinooks x15
Hillbilly’s x10
Plank Walk Outs x5
Mosey to JPAX
Round 1 – 6 min AMRAP
Merkins x 12
Dips x 12
Shoulder Taps x12
Burpees x 12
Run up JPAX stairs down ramp
Round 2 – 6 min AMRAP
Air squats x 12
Forward lunges x12
Box jumps x12
Mountain Climbers x12
Run up JPAX stairs down ramp
Round 3 – 4 min AMRAP
Dips x12
Box jumps x12
Shoulder taps x12
Air squats x12
Run around JPAX pebble pond
Mosey back to Playground
Superman with Extensions x10
Peter Parkers x10
Parker Peters x10
Captain Thors x10
Round of Mary: Crunchy frog; Tin Snips; BBSU; Penguins; Reverse planks with leg lifts; 3 count plank holds; wife pleasers
COT
Announcements
Intentions: Wedding Planner’s daughter, Big Willie’s mom, War Eagle’s new baby daughter
Prayer
