4 for Killer Bs EC.
WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbillies (10 IC), Harvester (10 IC), Michael Phelps (10 IC), LBACs (10 IC)
Pause Hindu Merkin x 1
The THANG
Fellowship mosey around the triangle.
50 merkin/100 squat circuit
5 diamond merkins, 10 jump squats
10 merkin wipes, 20 pop squats
shake it out lap
15 wide grip merkins, 30 in and out squats (narrow stance into wide stance…15 reps of each, 30 total squats).
shake it out lap
20 merkins, 40 squats
shake it out lap
Mary in the middle – 60 seconds of a 4 part core movement:
Starting on your back, with feet 6" off the ground, alternating leg raise (raise one, then other, keeping both in the up position), reach up/crunch with hands moving towards feet and back down. Alternate lowering legs, then bring both legs in together for a reverse crunch. Repeat for duration of 60 seconds.
As this is my third to last AO for a global Q this year, it felt appropriate to pay homage to some of the OGs who created the challenge, and we did part of a Floyd workout from his Master Q from 2017.
Lunge walk medium side of trianlge – 10 merkins
Spring the long side – 10 merkins
Bear crawl the short side – 10 merkins
Then we did it in reverse: crawl bear, bernie sanders, reverse lunge walk. Swap out 10 LBCs IC for the first two corners, and finish with 10 merkins.

Twice we found ourselves questioning our decisions – first by doing the mode of travel then the 10 merkins, meaning we did 10 merkins right after the bear crawl. Then in how we went in reverse, ending with a reverse lunge walk up a hill…our future selves were not impressed with our past selves decisions.

MARY:
Dr. W (8 count exercise combining hello dolly, rosalita, and W up), Notsolazy boy, and stretching.
ANNOUNCEMENTS / COT:
Churham Holiday Party 12/20 – sign up!
BC Holiday Party 12/22(?)
YHC took us out with words of appreciation for the BC crew, and a reminder that "A leader takes people where they want to go. A great leader takes people where they don’t necessarily want to go, but ought to be" – who can you help get to where they ought to be?