Q: Insanity
PAX: Adrian, Bucket Truck, CESS, Dog-Faced Gremlin, Fallout, Insanity, Oscar, Phlegm, Quaker, Ronda, Spot, Grand Canyon, Jabberwocky
FNGs: None
COUNT: 13
WARMUP:
Hand field. Line up along sideline.
SSH x 20 IC, IW x20 IC, Run to other side.
LBAC x 20 IC, Mercans x10 IC. Run back.
Squats x10 IC, Monkey Humpers x 10 IC. High knees & butt kicks to other side.
Flutters x 20 IC, BBSU x10. Karaoke back.
THE THANG: Hand field.
Corner 1- 10 mercans
Corner 2- 10 mercans, 10 skyups
Corner 3- 10 mercans, 10 skyups, 10 jump squats
Corner 4- 5 burpees
Corner 1- repeat 3 exercises. Add 10 wide arm mercans.
Corner 2- repeat 4 exercises. Add 10 pulse ups.
Corner 3- repeat 5 exercises. Add 10 jump lunges.
Corner 4- 5 burpees
Plank sequence
Corner 1- repeat 6 exercises. Add 10 diamond mercans.
Corner 2- repeat 7 exercises. Add 10 spot LBCs.
Corner 3- repeat 8 exercises. Add 10 monkey humpers.
Corner 4- 5 burpees
Plank. 15 LBCs, 15 Freddy Mercury, 15 American Hammer.
Corner 1- repeat all 9 exercises.
Corner 2- repeat first 6 exercises.
Corner 3- repeat first 3 exercises.
Corner 4- 5 burpees
Back to flag. 15 LBCs, 15 Freddy Mercury, 15 American Hammer.
ANNOUNCEMENTS:
COT: