- QIC: Poppins
- When: 2023-05-12
- Pax: Badlands, Bodywash, fishstix, Half Shell, Joe Lyons (F3 Long Duck), Poppins, RollOff, Senator Tressel, slapshot, Slow Jams
- Posted In: The Stockade
WARMUP:
SSH
Windmill
MNC
Cyclops
Imperial squats
Plank exercises
Merkins
THE THANG:
Mosey to circle
bear crawl around then do 10 burpees
Mosey to bigger circle
bear crawl around then do 9 burpees
Mosey back to small circle
Crab walk around then do 8 burpees
Mosey to do some
Benchwork at church
On the way use curb to curb walk up towards pavilion
Exercises in cadence
Step ups x40
Irkins x 20
Derkins x 20
Complete 7 burpees
Mosey back towards HT,
Found wall
Wall sits
Take turns lunge walking to curb and back
Alternate with balls to walls during rotation
Complete 6 burpees
Mosey to tire store
More step ups or box jumps x20
Grab a tire- Tire tabata (AMRAP)
Man makers
Tire press
Tire merkins
Tire derkins
Carolina Dry docs
Ab crunches x2
Sled to line 20 ft or so
Sled back
Mosey back to COT
complete 5 burpees
MARY:
American hammers x 20
Flutters to time
ANNOUNCEMENTS:
Trash pickup, cannoli run, Doty, Konvergence 6/10
COT:
Had to be there