- When: 07/09/18
- QIC: Silverback
- Pax: Bad Boy, Bartman, Scotty Moe, Silverback (RESPECT), Soft Shell (RESPECT), Sweet Tart
The Warm Up:
- Slow Hamstring stretches for each leg
- Side Straddle Hops
- Big Arm Circles
- Little Arm Circles
- Mosey to the ball fields
- One lap around the ball fields
The Thang:
Bottom Bread: Bleacher 11’s
- Using 2 sets of bleachers, Merkins at the top of one set of bleachers, and run to the other set of bleachers and do dips at the top
The Meat: 4 Corners meets EMOM at the soccer field
- Round 1: 8 minute EMOM: 5 merkins and 5 backwards burpees and run to the next corner of the soccer field
- Round 2: 8 minute EMOM: 10 low deep squats and 10 WW2s and run to the next corner of the soccer field
Run back to the flag.
Top Bread: Bench 11’s
- Using the marble benches, we did bench jumps or step ups, and Derkins
Most of us got over half way through these 11’s when 6:15 rolled around.
COT:
Prayer Requests included Bad Boy’s aunt and thanks for getting us through the July 4 celebrations unscathed.
TClap |
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