• When: 2/7/17
  • QIC: Prom
  • The PAX: Sheets, Polo, Kitty, Fountainhead, Levar, Michelle, Venti, Furlough, Spread


Full Campus Tour @ #Swampfox

Weather was perfect @ 50 Degrees

The Thang:

SSH x 15 IC
Imperial Walker x 15 IC
10 Big Boys

Run the big loop around school and line up at the 9 trees in front

9 Merkins at the first tree, 8 at the second, 7 at the third……all the way to 1 at the end…..sprint between trees.

Back up the trees with Jump Squats…..9, 8, 7, 6…….

Line up and Sprint to the third tree, run backwards to the 2nd tree. Sprint to the 4th tree, run backwards to the 3rd tree…..all the way down.

Mosey to front of school for some AMRAP Circuits

10 Merkins
10 Mountain Climbers
10 BB Situps

As many reps as you can……….we did about 4 minutes of this.

10 Monkey Humpers
10 Pulse Ups
10 Flutters (4ct)

As many reps as you can……….we did about 4 minutes of this too.

Run to road on north side of campus

Partner up – P1 does an exercise while partner 2 sprints to the end of the drive and back…..flap jack.

Lunges
Squats
Freddy Mercurys
LBC’s

Mosey to end of drive for another AMRAP circuit

10 Merkins
10 Mountain Climbers
10 BB Situps

Run to lunch area behind school and grab a bench.

20 Step Ups (10 each leg)
20 Dips
20 Big Boy
Plank
Rinse and Repeat
Plank Sequence

Run to Wall on side of school.

Air Chair, 5 burpees, air chair, 4 burpees, air chair, 3 burpees, etc……

COT

Great work today by everyone!

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