• When: 05/11/17
  • QIC: SisterWife
  • The PAX: COT w/SCORE: Logo, Lovebug, Trademark, Stacatto, Sled, Ball Boy, Prenup, Spool, Ripcord, OBC, Crawlspace, Neighbor, Moon River, Cheesy, Pink Eye, Two Buck, Roscoe, Heartbreaker, SW


#Brickpile on the Playground

As always, it is an honor to lead the effort at #Brickpile.

Conditions: High 60s, a little muggy. (raining if you were standing next to Heartbreaker)

The Thang:
Warm up mosey to the rear school court yard
Warm up COP
Imperial Walkers – 15 4ct IC
Mountain Climbers – 15 4ct IC
LBAC forward – 15 4ct IC
OH arm claps – 15 4ct IC
LBAC reverse – 15 4ct IC
OH air presses – 15 4ct IC
Hip thrusters – 15 4ct IC
CLBCs – 15 4ct IC
Flutter kicks – 15 4ct IC

Wall sit series:
Normal – 60 secs
Rest/shake out – 15 secs
Feet together, hands up – 60 secs
Rest/shake out – 15 secs
Wide stance, hands out – 60 secs
Rest/shake out – 15 secs

Mosey to back wall, up and over, plank on the 6
Plank series: High plank, Left arm up, High plank, Right arm up, High plank, 10 mericans OYO

Lunge walk – 25 yards
Sprint – 25 yards
Plank series: High plank, Left arm up, High plank, Right arm up, High plank, 10 mericans OYO

Single file indian run to Heathwood Park

On the Playground 3 Station AMRAP – 17 Mins
Station 1: Pullups – 20 ea. round
Station 2: Knee tucks w/feet in swings – 20 ea. round
Station 3: Squats – 20 4ct ea. round

Single file indian run back to Shovel Flag and COT

COT & BOM w/SCORE

#DEVO

Announcements:
– Convergence on Sat. 0700 @ Brickpile. Peaceful transfer of power.
– Get in the Pink 5k/10K Sat. 0720/0730
– Mudrun

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