AO: Hammer
Q: Ratatouille
PAX: Big Worm, Collar, Zuba, Ratatouille
FNGs: None
COUNT: 4
WARMUP:
SSH, IW, TTT, 5 merkins, LBAC – front and back
Q: Ratatouille
PAX: Big Worm, Collar, Zuba, Ratatouille
FNGs: None
COUNT: 4
WARMUP:
SSH, IW, TTT, 5 merkins, LBAC – front and back
THE THANG:
After retrieving a block:
Set up with middle speed bump as starting line-
Merkins and Curls
Run to far end speed bump
Squats and SSH
Run to middle speed bump
More Merkins and curls
Run to other far end speed bump
Side lunges and front lunges
Run back to middle starting speed bump
= 1 round
3 rounds with 10 reps each exercise
3 rounds with 5 reps each exercise
1 round of everything listed at 10 reps with no run. Run the speed bumps after with a strong finish for Syd.
MARY:
Return blocks and 90 seconds of flutter kicks, iron cross, Russian twists
ANNOUNCEMENTS:
Crazy train, F3 dads coming up
COT:
Prayers for LC’s daughter Sydney and family