- QIC: Burgundy
- When: 11/5/2014
- Pax: Anchorman, Cake Boss, Bogey, Padre, Posh
- Posted In: The Fort
COP
15 – Windmill
15 – Wide arm merkin
15 – Hand / leg swings (Hitler walk)
15 – Grasshopper
15 – Lunges
One lap around the church
Do exercise #1
One lap around the church
Do exercise #1 and #2
One lap around the church
Do exercise #1 and #2 and #3 & so on
1 REP – Burpee
2 REPS- Merkins
3 REPS – Side straddle hop
4 REPS – Mountain climber
5 REPS – Imperial walker
6 REPS – Jump squat
7 REPS – Peter parker
8 REPS – Moroccan Nightclub
9 REPS – LBC’s
10 REPS – Plank jacks
30 second plank
Rest 30 seconds
1:00 plank
Rest 30 seconds
1:30 plank
Rest 30 seconds
2:00 plank
TClap |
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