Ghost Flag meets Board of Pain - Metro takes the flag
- When
- Thursday, November 17, 2022
- Q
- Bitcoin
- PAX
- 30 Bitcoin, Battle Bot, Beaker, BONES, Cohiba, darkhelmet, Fire Marshall Bill, Headspin, incoming, maximus, Punch List, River Rat, Shady, Stang, trucker, Wegmans, WhatDid, Yard Sale
Slackblast:
Ghost Flag meets Board of Pain - Metro takes the flag
DATE: 2022-11-17
AO: ao-laces-in
Q: Bitcoin
PAX: Yard Sale Stang River Rat Headspin BONES Beaker Shady Incoming Wegmans Maximus Fire Marshall Bill Battle Bot darkhelmet whatdid Cohiba Punch List trucker, Scrooge, Eisenhower, Rose, Cold cut, Tater Tot, Cat Lover, Ford, Waffle House, Hatchet, Dagger, Jepetto, Abacus
FNGs: 0
COUNT: 30
WARMUP:
Mosey to WarmORama
Small Arm Circles
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey around the parking lot, then
Lunge Walk
Toy Soldiers
Bear Crawl
Mosey to Board of Pain, then
5x Burpees - Run - 5x - Run - 10x - Run - 15x of each exercise below:
Merkins
Shoulder Taps
CDD
Mountain Climbers
Low Slow Squats
Calf Raises
Lunges
Monkey Humpers
LBCs
Freddie Mercury
Box Cutters
Flutter Kicks
Run back to shovel flag for CoT
ANNOUNCEMENTS:
Read the Newsletter
COT:
Personal Successes, Prayers for a friend who passed away, Prayers for family of PAX, Prayers for health and happiness.
Metro takes the flag.