- QIC: On The Rocks
- When: 03/21/2018
- Pax: Fish Sticks, MP, On The Rocks, Skate or Die, Tesh
- Posted In: Pantheon
5 PAX showed up in the early mornin rain this Wednesday. 38 deg at start time.
- Warm up 1: Mosey around the big loop followed by sprints at 50%, 75%, AYG
- Warm up 2: SSH, 1 Burpee, Windmills, 2 Burpees, Mountain Climbers, 3 Burpees, CDD, 4 Burpees, Moroccan Night Club, 5 Burpees
- Thang 1: Bear Crawl Snake (see lexicon) around basketball court plus 2 count merkins when last man gets to the front
- Thang 2: Four corners, tabata style
- Corner 1 – Core (LBCs, Flutters, Freddie Mercurys, American Hammer, PAX call-it)
- Corner 2 – Legs (Jump Lunges, Jump Squats, Side-to-side Lunges, Calf Raises, PAX call-it)
- Corner 3 – Arms (Wide-arm Merkins, Plank-ups, Inchworm, Plank Taps, PAX call-it)
- Corner 4 – Cardio (Donkey Kicks, Mountain Climbers, Burpees, Bomb Jacks, PAX call-it)
- Thang 3
- All hold planks, while each PAX suicides x2
- All hold squats, while each PAX back sprints to opposite baseline, does 5 merkins, forward sprints back
- COT: Prayers for health of families and for marriages. High praise for cancer remission.
Always grateful to Q.
Rocks Out.
TClap |
1
https://f3thefort.com/wp-content/themes/thefort/styles/style.css