- QIC: Swamp Fox and Tinker Toy
- When: 11/18/15
- Pax: River Rat, Shrute, The Riddler, Apache, Bogey, Sgt. York, Swamp Fox (Q), Tinker Toy (Q)
- Posted In: Uncategorized
Warm up- Swamp Fox
SSH
IW
MERKINS
MOZY FOR A LAP AROUND THE CHURCH
HIGH KNEE LUNGE WALK
HIGH KNEES
BUTT KICKS
TOE WALK/ARM CIRCLES
TINKER TOY
4 CORNERS
CDD-40
DIPS-30
SPIDER PUSH UPS-10/side
CLOCK DERKINS ON TIRE
BUCKET CARRY AROUND CHURCH
4 CORNERS
MONKEY HUMPERS-30
JUMP SQUAT-30
BOMB JACKS-20
LUNGE-10/leg
BURPEE BROAD JUMP BEHIND CHURCH
4 CORNERS
DIAMOND PUSHUPS-25
DIVE BOMBERS-10
SQUAT-30
SUMO SQUAT-15/side
LOG CARRY AROUND CHURCH
4 CORNERS
PRISON CELL PUSH UP-5
BURPEE-15
PISTOL SQUATS-10/LEG
LOG SQUAT PRESS-15
TIRE FLIP TO DOUBLE DOORS AND BACK
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css