4-40-4

Originally planned this workout for my July 4th Q at FOD until that got hijacked. Thus the 4 theme. Fortoenately, this weeks BO Q became available at the last minute due to an unfortoenate event. Anyways, 14 men showed up for this week's BO Q. No FNGs, no Burt, 5 respects and 3 hates.

WARM UP

• Jog down to the fountain and circle up


• 20 SSH, 10 GMs, 15 PJs, 10 mountain climbers


• Jog to the lower field at Cary Elementary

THANG x 4

• Line up at one end of the field and sprint to the other end


• 40 seconds of prisoner squats, AMRAP


• 40 seconds of crab cakes, AMRAP


• 40 seconds of burpees, AMRAP


• 40 seconds of jump lunges, AMRAP


• Jog back to the starting line


• Mucho Chesto: 10 each, regular merkins, wide-grip merkins, diamond merkins, offset right merkins, offset left merkins (2nd and 3rd sets led by Banjo and TP, respectively)


• Mary: 20 hammers, 20 LBCs, 15 heel touch, 10 dying cockroach (J Lo for the 3rd set led by Callahan)

repeat 3 more times

• Extended deadline for Durham Bulls game on 7/23 is 7/7


• First FIA at Bond Park will be on Saturday, July 22nd at 8:15a

• Burt's friend Doug and his platoon in Afghanistan


• Callahan's young friend Luke


• Safe travels and best for Mississippi while he attends ministry school


• Prayers and praises for Banjo's friend who will be paddle boarding the Keys to raise awareness for ...

YHC took us out. Fun was had by all. It was a pleasure to lead.