7 pax with FNG Bluetick took on Thunder while the runners rested up.
COP
SSH x 20 IC
IW x 20 IC
Mercans x 15 IC
Flutters x 20 IC
Squats x 20 IC
LBACs x 15 IC forward & back
Mosey to Bball Court and line up along sideline near school.
10 CDDs / bear crawl width of court / 10 dips & 10 declines on picnic tables / bear crawl back to start / Repeat for 5 mins
Mosey to amphitheater
10 box jumps / 10 1-leg squats each leg / Run up stairs to street / 10 deep squats / backpedal up King St. hill / back to amphitheater / Repeat for 7 mins
Circle up in park field. Plank sequence
LBCs, Freddie Mercury, Russian Twists- 15 each, then 14…. down to 10. Plank sequence again.
Mosey up stairs to King St.
Indian Run (1 line w/ only 7 pax). End man does 5 mercans then sprints to front). Up King, left on Duncan, left on Woodrow, then thru gate to Thunder squares.
At the squares
10 box jumps / 10 inclines. run to sideline of field.
15 BB situps / 15 mercans.
20 lunge steps / 20 LBCs.
Repeat until end of workout. Around 8-9 min.
BOM- Insanity
Devo- Jenny