• When: 1/30/2016
  • QIC: Welcome Week
  • The PAX: Borat, Gulag, Oliver, Rated R, Biggie Smalls, The Don, Welcome Week.


Spur goes to work

Weather: 38 and crisp. Weather that the PAX have gotten used to.

The thang… 

Lap around the field stopping at the pull up bars

COP
SSH x 25
Merkin x 15
Pull up x 3
Mountain Climber x 25
LBACF/R & Overhead Clap x 15 each

Burpee ladder: Complete 1 burpee, 1 merkin, increasing merkin by 1 up to 10.

4 Corners: Pax complete a new exercise each corner, repeating all exercises that came before.
Round 1: Dive bomber merkin x 5, Hand release x 10, Wide arm merkin x 15, regular merkin x 20
Round 2: Jump squat x 10, Squat x 20, Lunge x 30 each leg, Calf raise x 40
Round 3: Partner fist bump sit up x 10, Flutter kick x 20 IC count, Iron cross x 30, LBC x 40
Round 4: Diamond merkin x 5, regular merkin x 5, military merkin x 5, clap merkin x 5

Partner up: P1 completes 5 pull ups, holds air chair waiting for P2 to run across the field, and complete 5 squats. Rinse and repeat decreasing number of squats by 1 to get to 0.

Mosey back to start.

COT
BOM

 

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