- When: 06/06/19
- QIC: Abu
- Pax: Abu, Chimichanga, Classified (RESPECT), Dude Perfect (2.0), Easy Rider (RESPECT), Fruity Pebbles, Patch (RESPECT), Stabler
Warm Up
SSH x 20 IC
Alternating Runner’s Lunge x 3 each side
4 Count Merkins x 5 IC
The Thang
Mosey to Cement Circle by Gate 6
Step Up Knee Up Reverse Lunge x 10 each side IC
Lateral Step Up x 10 each side IC
Crossover Step Up x 10 each side IC
Mosey to the Playground
10 minute AMRAP
Pull Ups w/ band x 10
Stabilizer Swerkins (hands on swing) x 10
Handstand or Balls to Wall Get Ups x 10
Mosey to the Cement Circle by Gate 9
Bulgarian Split Squats x 10 each side IC
Box Squat Alternating Frankenstein Straight Leg Raise x 10 IC (squat, left leg raise, squat, right leg raise = 1)
Single Leg Deadlift x 10 each side IC
Mosey to Cement Circle by Gate 6
2 Rounds of:
4 Count Derkins x 5 IC
Donkey Kick Cement Up and Overs x 20 OYO
4 Count Straight Leg Dips with hip bridge x 5 IC
Seated Crunchy Frog x 20 IC
Prayer Requests: Patch’s 2.0s, my pops, Easy Rider and his ex-wife, praise for a great turnout and experience with The Big Run, 75thAnniversary D-Day 97 year old man made a parachute jump
Announcements:
Sign up for the Sasquatch July 27th: https://www.f3enc.com/backblasts/csaup/2019-sasquatch-pre-blast/
Psycho has the Q at #BlastOff
Grisham has his VQ at #FirstAid
Rafiki has the Q at #OvalOffice
Grout has the Q at #WestSideStory