• When: 2019-03-22
  • QIC: Free Bird
  • The PAX: Grillz, Wham, Turncoat, Selfie, Special K, Kamikaze, Hugo, Turnpike, Toy, HighStick


Free Bird Friday

 

 

 

Warm Up:

Side Straddle Hops

Through the tunnel

Little baby arm circles (forward/reverse) Calf stretch Thigh stretch

 

GET BRICKS

Mosey to Bottom of Hill

Bernie Sanders 1/2 way up

5 Burpies at Top

Back to Bottom

Bernie Sanders 1/2 way up

5 Burpies at Top

 

Run to End of Col de sac

DORA- Partner Up

100 Merkins

200 LBC’s

300 Squats

 

Head to Grass

Raise the Roofs with bricks

1 Merkin and 5 Raises

2 Merkin and 10 raises

Up to 6 Merkins and 30 raises

 

Back to top of hill

25 Side Straddle Hops

 

Back to Circle

Flutter Kicks

Planks

Big boy sit up

More planks