AO: Shadow
QiC: Wreck-It Ralph
Pax Count: 4
Pax List: Curveball, Fireballs
FNG Count: 0
Downrange: Impala (Shadow)
Warm up:
- Side straddle hop 15x ic
- Mountain climbers 15x ic
- Low Slow Squat 15x ic
- Floyd Mayweather 15x ic
- Windmill 15x ic
Run a lap around the PMS track, then repeat the warmup exercises.
The Thang:
Cherokee Run along the path to the front oval.
Bear crawl across the grassy oval and get your hands numb for the next exercise
Pyramid: 2 pullups every time, 2, 4, 6, 8, 10, 8, 6, 4, 2 squats and body builders
Mary o’rama:
- Dying Beetle 15x ic
- Big Boi Situps 30x oyo
- Dying Cockroach 15x ic
- Advance Boat Canoe 15x ic
- Freddy Mercury 15x ic
- Heels to Heaven 15x ic
- 30 sec Plank
- 5 merkins
- 30 sec Plank
- 5 werkins
- 30 sec Plank
- 5 diamond merkins
Cherokee Run to the ampitheater
- inclined merkins 15x ic
- dips 15x ic
- rocky balboa 15x ic
- box jumps up terraces 2x oyo
- derkins 15x ic
Cherokee Run back to COT
- burpees 10x oyo
CoT:
Impala took us out.
Naked Man Moleskin:
Impala is running for Georgia State Senate! https://austin4georgia.com/