When: March 22, 2019
Where: Southwood
QIC: El Jefe
The PAX: Sleepy, Visa, Rev, Rocks & Ron Swanson
Lord’s Prayer
Stretches
Warm up:
- 25 x F3 count – Side Straddle Hops
The Thang:
Parking lot work (each exercise was a 60 second AMRAP)
- Round #1
- Right-Left to the Sky Merkins > 50-yard sprint & back
- Split Jump Lunges > 50-yard sprint & back
- Inchworm Merkins > 50-yard sprint & back
- Heels to the Sky > 50-yard sprint & back
- Wall sits
- Round #2
- Merkins > 50-yard sprint & back
- Monkey humpers > 50-yard sprint & back
- Plank Spiders > 50-yard sprint & back
- Crunches > 50-yard sprint & back
- Wall Sits
- Round #3
- Drop Dead Merkins > 50-yard sprint & back
- Alternating Lunges > 50-yard sprint & back
- Plank Squat Jumps > 50-yard sprint & back
- Flutters > 50-yard sprint & back
- Wall Sits
- Round #4
- Merkin Shoulder Taps > 50-yard sprint & back
- Prisoner Squats > 50-yard sprint & back
- Plank Squat Jacks > 50-yard sprint & back
- Freddy Mercury’s > 50-yard sprint & back
- Wall Sits
- Round #5
- Wide Stance Merkins > 50-yard sprint
- Alternating Hip Thrusters > 50-yard sprint
- Reverse Plank > 50-yard sprint
- Big Boy Sit-Ups > 50-yard sprint
- Wall Sits
COT
Closing Prayer
Pledge of Allegiance
YHC,
El Jefe