• When: 02/28/17
  • QIC: Rated-R
  • The PAX: Welcome Week, Big Worm, Rated-R


Farewell (block) party for February

Mosey to pull-up bars, COP:

  • SSH x 20 IC
  • LBAC – forward, reverse, overhead claps, seals x 20 each IC
  • Squats x 20 OYO
  • Pull-ups x 5 OYO

Grab cinder block and mosey to Green Quad With blocks, perform: Bicep curls x 20 – Overhead Press x 20 – Squats x 20 – Big boy sit ups x 20, all with blocks

and between each exercise:

  • Lunges, bear crawl or crab walk up
  • Burpees x 5 at the top
  • Mosey back down

Mosey back and return blocks.

Mosey to bleachers:

  • Box jumps x 50
  • Dips x 50
  • Plank x 1 minute

Mosey to Blatt wall:

  • Wall sit x 1 minute
  • BTTW x 1 minute
  • Merkins AMRAP x 2 minutes
  • Wall sit x 1 minute

COT

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