The first post-Irma Wold Den workout…
QIC: Iron Horse
Pax: Willie, Tap Out, SS Minnow, Slow Hand, Slapshot, Game Boy, Dimples
The Thang:
50 ssh
15 hillbillies
25 f3 merkens
4 x 5 each side walking hip flexers
10 LCRC v’s
20 f3 merkens
plank to leg out & ups c 10 each leg
rinse
ISO pistol leg squats with hop x 15 / reverse leg/ 10 each / reverse / 5 each
15 LCRC squats
8 rotating burpee box jumps around the walls
more merkens
roll to cross leg up & outs
to the rails for plank walks
lunge back to start for 2nd plank walk down rails
mosey to rinse
2 laps of high knees up stairs to next stairs & down
set of 10 alt leg step hops on the wall
mosey to rails for 2 sets of rev grip pulls
back to wall for 8 more rotating burpee box jumps
flutter set with hands up, hands under bum
madonnas set of 5 each with feet on wall – declines/hip flexers/dips/hip flexers/declines
mosey back to flag
COT: prayers for Irma’s victims