• When: 2017-11-07
  • QIC: Prom
  • The PAX: Spread, Furlough, Tater Tot, Secondhand, Kitty, Krusty, Fountainhead, Sheets, Kilt, Lapdog, Polo


Block Party @ #Swampfox

Circle up in Parking Lot for SSH x 25IC

Run Lap around lot and go grab blocks and bricks (not enough blocks).

Circle up for the following:

25 Curls IC

20 Incline Merkins on the Block

25 Big Boy Sit Ups

 

25 Squats with the Block

25 Big Boy Sit Ups

25 Pulse Ups

 

15 OH Press IC

10 Merkin ROW

25 Flutters IC

 

20 Bench Press IC

25 Big Boy

20 Mountain Climbers IC

 

Leave blocks and run to the trees at the front of the school.

Starting at the first tree, bear crawl to the second tree and sprint to the third.  Bear Crawl to 4th tree and sprint to the 5th…….and so on……..10 trees total.

 

Run down to Converse and Clemson for a Merkin Ladder.

Merkin Ladder going from 10 – 5 on the hill sprinting from top to bottom.

LIttle baby arm circles x 10 IC forwards and backwards.

 

Run back to the trees and line up.

Starting at the first tree, sprint to the 3rd tree and run backwards to the 2nd.  Sprint to the 4th tree and run backwards to the 3rd……..all the way to 10.

Turn around and Lunge to the second tree and sprint to the thirds tree and complete 10 jump squats.  Continue this until the last tree.

Back to the Blocks:

25 Curls IC

20 Incline Merkins on the Block

25 Big Boy Sit Ups

 

25 Squats with the Block

25 Big Boy Sit Ups

25 Pulse Ups

 

15 OH Press IC

10 Merkin ROW

25 Flutters IC

 

20 Bench Press IC

25 Big Boy

Put the blocks up and line up @ Tree of Life for 2 sprints up the hill to touch the wall.

Peoples Chair and Balls to the Wall – Finish with 5 pushups (painful).

COT