AO: Wildcat
QiC: GreenBean
Pax Count: 10
Pax List: Big Apple, Dubya, Gold Bond, GreenBean, Magic Mike, Manhole, Olaf, Radar, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
SSH IC x 15
MCs IC x 15
Low-Slow-Squats IC x 15
Radar & Suds arrive. Suds puts his shoes on while Q barks at Radar to “Drop and give me 20!”
Merkins IC x 10
Rinse & Repeat
The Thang:
Follow me out to Womack, Right on Vermack, Right on Vanderly, plank for 6, then right into track entrance, around track to rock garden for:
11’s: Dips & Steps Ups (or if you are Gold Bond- jump ups), plank for 6.
Follow me to football field. Line up on Goal line for:
Bear crawls- down to other end zone.
Air chair for 6. then:
sprint back to other end zone.
Circle up at mid-field for mary: LBC’s IC x 25, Low leg raises IC x 25, obliques: each side IC x 15, scissor kicks with arm claps x 25.
Next, line up on side line for: backwards sprint, Merkins IC x 10. Partner carry to other side (or modify). plank. partner carry back (swap partners). sprint back- nice work Big Apple.
Mosey to steps for calf raises: regular IC x 15, toes out IC x 15, toes in IC x 15.
Up to parking lot, circle up for: Monkey Humper Burpees- 1st time for this one. Determined it was easiest just to do a single monkey humper then single burpee: OYO X 10.
still time for 1 last sprint across parking lot.