Q: Adrian
PAX: Adrian, Bucket Truck, CESS, McLovin, Oscar, Phlegm, Snowflake, Spot, Traitor, 0
FNGs: 1 0
COUNT: 9
Pregame:
Adrian says it’s time to get back in shape and post more regularly!
Warmup:
Lap around track
SSH x 20 IC
Merkins x 10 iC
Imperial Walker x 15 IC
Squats x 10 IC
5 burpees OYO
The Thang:
Head to Planters for #TripleStack
Get in groups of 3
Partner 1 – People’s Chair
Partner 2 – Burpees
Partner 3 – spring across field, touch fence, head back
Each partner does each station
Plank sequence
Rinse and repeat TripleStack
Mosey to King / Wheat
SSH x 10 IC
5 jump squats OYO
Mosey to King to Blossom to Queen Street Hill for:
Jacob’s Ladder
Run to first street light – 7 burpees at top, back down
6 burpees, 5, burpees …. Down to 1
Finish at bottom
Flutter kick x 25 IC
Mosey to park for:
Dirty McDeuce
4 sets of 3 exercises, 12 reps IC, no rest between exercises, short rest between sets
Merkins / Flutter Kicks / Chaser LBC
Wide arm merkins / Mount Climber / Freddie Mercury
Slow-fast merkins / plank jack / spot LBC
Knurkins / Wide Mountain Climbers / Russian Twist
Partner up
Partner 1 – squats
Partner 2 – max pullups to 10
Plank sequence
Rinse and repeat above with squats / pullups
Plank sequence regular / low / right arm / left arm
Mosey to amphitheatre
Partner 1 SSH
Partner 2 – box jumps to top, 3 merkins
Switch up
Plank sequence
Jail break to COT
Announcements:
Cold Brew Half Marathon 12.16.23
Prayers for Men of Thunder