- QIC: Spectre
- When: 05/25/2024
- Pax: Beaker, Dojo, HarryCarry, JCruise, Liberty Bibberty, Sasquatch, Spectre, Suplex, Time Machine
- Posted In: the yard
WARMUP:
15 – SSH
10 – Moroccan Night Club
10 – Windmill
15 – Cherry Pickers
10 – Merkins
Broga with 5 Shoulder Taps, 5 Plank Jack’s
THE THANG:
(1) You Can Do Anything For One Minute
60 seconds work, 15 seconds rest
Slow mosey around the track after each round.
Round 1:
• 60 seconds of jumping jacks
• 60 seconds of bodyweight squats
• 60 seconds of push-ups (beginner modification:
kneeling push-ups)
• 60 seconds of high knees sprinting in place (beginner modification: march or jog in place)
• 60 seconds plank
Round 2:
• 60 seconds of burpees (beginner modification: skip the jump and just do a squat and push-up)
• 60 seconds of alternating forward lunges
• 60 seconds of mountain climbers
• 60 seconds of V-ups
• 60 seconds alternating side lunges
Round 3:
• 60 seconds bird dog
• 60 seconds jump squats
• 60 seconds right side plank
• 60 seconds left side plank
• 60 seconds squat hold
(2) Wall sits with bear crawl cycle
(3) 3 Merkin Indian Run
MARY:
ABC’S of Abs
ANNOUNCEMENTS:
Murphy Opportunities
Bethel Men’s Shelter Nights
Summer of CSAUP’s
HIM Camp
Shovel Flag Handoff – Seabiscuit
COT:
Show To Know.