Warm Up:
Pledge
SSH
Good Morning
Don Quixote
Michael Phelps
The Thang:
- Traffic Circle +Rocks- Grab rock and carry overhead to traffic circle
- Curls for the girls- Plank walk to next rock- 5 Peter Parkers
- Tricep Extension- Plank walk to next rock- 5 Peter Parkers
- Shoulder Press- Lunge to next rock- 5 burpees
- Axe Hammer- Lunge to next rock- 5 burpees
- Hold Rock out in front (static) for 30 seconds- Lunge to next rock
- Curls for the girls- Grab rock and carry overhead to rock pile
Mosey to Volleyball Court
- Sand Volleyball Court- 4 corners
- Run Length, Army Crawl Width
- Monkey Humpers
- Carolina Dry Docks
- Boom Squats
- Ranger Pushups
- Run Length, Army Crawl Width
Indian Run to Picnic Tables
- Picnickin’ Doras (cut short for time)
- 100 Dips/ Chataranga Urkins (hold bottom of merkin in urkin position)
- 200 Picnic Table Squats/Wall Sits
- 300 Bench Knee to Chest (gas pump)/6 inch plank
Jail Break to Flag
End COT and Announcements
Prayers- Those affected by recent inclement weather.
Announcements- Psycho has Q next Friday at Blastoff. Growruck Q&A was last night. Contact Urraca if you have more questions or would like to volunteer.
TClap |
0