Q: Adrian
PAX: Adrian, Insanity, Spot, Grisham, SweetTart, Ronda, Traitor, Phlegm, Froman, Oscar, Bucket Truck, Billy Bob
FNGs: None
COUNT: 12
(30 second delay to start workout)
Warmup:
SSH x 20 IC
Merkins x 10 IC
Moutain Climber x 15 IC
Flutter Kicks x 15 IC
Burpees x 5 OYO
Lap Around Track
To Planters for Triple Stack
Groups of 3 pax – partner 1 (wall squat), partner 2 burpees, partner 3 sprint across the field and back, rinse and repeat for all 3 spots
Plank sequence
Repeat Triple Stack
Plank Sequence
Mosey to Park for Dirty McDeuce
4 sets of 3 different exercise, all x 12 IC
Merkins / Mountain Climber / Russian Twist
Wide arm merkins / plank jack / Spot LBC
Slow fast merkins / mountain climber / Flutters
Knurkins / plank jack / Freddie Mercury
Mosey to Hill (Queen Street?)
Jacob’s Ladder – run to street light – 7 burpees, back down, back up, 6 burpees .. down to 1
Oscar with the Larry Bird on Adrian takes the reigns for: Flutters / LBC / Hello Dolly IC while waiting on pax
Mosey to amphitheater
Partner up – Partner 1 SSH, partner 2 hop to the top and 10 jump lunges, switch
Partner 1 SSH, Partner 2 hop to top 5 burpees, switch
Partner 1 SSH, Partner 2 hop to top 6 jump squats
Plank sequence for 2 min
Jailbreak back to flag
COT