Spur is picking up pace with 3 FNG’s on the week. We are building a strong base and some great work is happening here.
Weather: 55 degrees clear and crisp. A perfect gloom.
The thang…
COP (Welcome Week)
SSH x 20
Through the tunnel x 12
Burpee x 5 into Big Boy sit ups x 10 – Decrease by 1/2 respectively until 0
Lunges x 20 each leg
LBACF x 15
LBACR x 15
Overhead clap x 15
Partner light pole suicides
P1 runs while P2 holds plank. Switch when P1 is done running.
P1 runs while P2 does fluter kick during the first pole, big boy sit ups for the second, and 6 inches on the third.
Mosey to pull up bars
Partner up and complete 20 pull ups as a pair
HipsterHick’s Turn
Hail Mary:
Partner up – P1 AMRAP merkins while P2 is doing 20 dips. Swap and repeat with dip sets at 15, 10, & 5.
Indian run around the field
Bermuda Triangle:
PAX bear crawl to the first light pole and complete one burpee. Bear crawl to second pole and do two burpees, third pole and three burpees.
Captain Thor:
1 big boy sit up, 4 LBC
Repeat until 10/40
COT
BOM