• When: 05/30/17
  • QIC: KamikazE
  • The PAX: Honey Do, Coltrane, Two Gloves, Hamm & KamikazE


5&30 at 5:30 on 5/30

5 men over 30 posted in the 5:30 gloom on 5/30 at Sandlot for a little 5&30 return-to-work workout.

Mosey to Hot Tub Hill for Warmup:

  • 5 Burpees then 30 Little Arm Circles [4 ct]
  • Mosey to Bottom of Hill
  • 5 Burpees then 30 SSH [4 ct]
  • Mosey to Top of Hill
  • 5 Burpees then 30 Flutter Kicks [4 ct]
  • Mosey to Bottom of Hill
  • 5 Burpees then 30 Overhead Clap [4 ct]
  • Mosey to Top of Hill
  • 5 Burpees then 30 Imperial Walkers [4 ct]

Mosey back to parking lot for the THANG:

  • 5 x Ab Progression [Straight Leg; Right Leg Up; Left Leg Up; Big Boy – all 4 ct]
  • 30 LBC
  • Rinse & Repeat

Mosey to upper parking lot

  • 5 x Burpees
  • 30 Squat
  • Rinse & Repeat

Mosey to tennis courts

  • 5-Point Suicide
  • 30 Merkins
  • Rinse & Repeat

Mosey to baseball field for 5 stations of 30 reps

  • 1-30 x SSH; Bear Crawl to First Base
  • 2-30 x Big Boys; Bear Crawl to Second Base
  • 3-30 x Squats; Bear Crawl to Third Base
  • 4-30 x Merkins; Bear Crawl to Home Plate
  • 5-30 x Burpees

Mosey to block pile

  • 5 x block curls
  • 30 x block press

COT/BOM: Matthew 5:30Stumbling Blocks: What’s Tripping You Up & Holding You Back from Being Complete?

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