60s with Spray

Warm-O-Rama:

1. Q lead mosey to parking lot near pool (direct route)
2. Warm up
   1. Michael Phelps - No liability, these are only suggestions, modify as needed, etc.
   2. Side straddle hops in cadence (15)
   3. Mountain climbers in cadence (12)
   4. Shoulder taps in cadence (12)
   5. Hillbillies in cadence (12)

The Thang:

1. Mosey to football field and grab coupon and line up on end line
   1. On your own, run 60yds at medium fast speed. 
      1. 20 merkins
      2. 20 LBCs
      3. Mosey back to end line then 20 shoulder press with coupon
      4. 20 American hammers (double count) with coupon
      5. Repeat 2x
   2. On your own, run 60yds at fast speed.
      1. 20 plank merkins (Name?)
      2. 20 LBCs
      3. Mosey to goal line and 20 curls with coupon
      4. 20 American hammers with coupon
      5. Repeat 2x
   3. Q will say begin on each one. 60yds at top speed
      1. 20 slide planks (Name?)
      2. 20 LBC
      3. Mosey to goal line and 20 rows with coupon
      4. 20 American hammers with coupon
      5. Repeat 2x
         1. On 3rd sprint keep running sprints until someone beats the Q which Catheter did
   4. Return coupon, Q lead mosey to playground
      1. Short morning call - 2 PAX at a time count 5 pull ups while remaining PAX simultaneously do merkins
   5. Recover and mosey to gazebo for a little bit of ab work until time is up.

COT: