80 degree warm morning North of Columbia with some great Pax in Blythewood and two FNG’s!
Two Gloves as guest Q enjoyed spreading some brotherly pain in the gloom, we’ll all be stronger for it!
The Thang:
Warm up lap around Rec center to tennis courts
COP
- 40 side straddle hops- IC
- 15 Merkins- IC
- 15 LBC’s- IC
- 15 Russian Twists- IC
- 10 Diamond Merkins- IC
- 25 big boy sit ups- OYO
- 25 Wind Mills- IC
- 15 Wide arm Merkins
- 35 flutter kicks
- plank
- R arm up
- Middle
- L arm up
- 25 little arm circles forward
- 25 little arm circles backwards
Two laps around Rec Center
Tennis Court Suicides: 3 point turns with exercises at end then plank and wait on Pax
- 10 Burpees & 15 big boys
- 15 Merkins & 20 V up’s
- 20 air presses & 25 flutter kicks
Three laps around Rec Center and back to courts
Full courts fun:
- Bear crawl both courts, sprint back
- Crab walk both courts, back pedal back
- Lunge walk both courts forward and back
Mosey to front of school and claim a bench
- 15 incline merkins
- 15 decline merkins
- 15 dips
- lap around circle
BOM