• When: 01/05/17
  • QIC: Snuggles
  • The PAX: Adrian, Crusty, Snowbird, Snuggles, Secondhand, Spread, Venti, Kitty, Fountainhead, Polo


Circuit Fun at Swamp Fox

Jog 3min

Burpies 1×10

Side straddle hop 4 count x25

Burpies 1X10

Carolina Dry Docks 1×20

Flutter kicks 4 count x25

Jump Squats 1×10

Squats 1×10

Merkens 4 count x20

Jog 3min to Citadel Park

Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats

Run lap around park

1 burnout pullup set minimum 10

Plank till next Circuit

Circuit x3 25 1 count chaser LBCs, 20 Wide Arm Merkens, 20 lunges 10 each leg

Run lap around park

1 burnout pullup set minimum 10

Plank till next Circuit

Circuit x3 20 close hand Merkens, 20 Russian Twists, 20 toe touches, 10 jump squats

Run lap around park

1 burnout pullup set minimum 10

Plank till leaving Citadel Park

Jog 5 min to COT

Burpies 1×10

Side straddle hop 4 count x25

Burpies 1X10

Flutter kicks 4 count x25

Merkens 4 count x20

 

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