AO: The Wood
When: 03/11/2024
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rooney
Introduction
I have not led a coupon-free work out in a long time. I wanted to use the hill and move around the AO. Did both with this workout.
Warm-O-Rama
Motivators from 7
Tappy Taps 10
Ti Fighters 10
Good Mornings 10
Perfect Merkins 5
Stop Drop and Roll 5
The Thang
We ran the light poles and stopped at each one to perform the exercise.
- 5 No surrenders
- 5 Prefect Merkins
- Repeat
Ran to the back of the hill: 5 Burpees bear crawl to the top of the hill. 11 sumo squats, 11 regular squats, 11 narrow squats
Run down the spine of the hill: 5 No surrenders run up the hill and repeat the three types of squats.
Run down the spine of the hill: 5 Prefect MerkinsĀ and runĀ up the hill and repeat the three types of squats
Run down the hill: 5 Stop Drop and roll and run up the hill and repeat the three types of squats
Run over to the basketball court: Crab walk to the line and perform 10 rowers, crab walk to half court 10 4-count American hammers repeat for the next two lines.
We ran back to the light poles and stopped at each one to perform the exercise.
- 10 rowers
- 30 LBC’s
- 20 Flutter Kicks
- 25 LBC’s
Circle of Trust
Ryan Leak Leveling up
https://www.youtube.com/watch?v=xrBIX40IH28
Naked Man Moleskin
Thanks to the PAX for coming up