Q: Adrian
PAX: Adrian, Spot, Oscar, Bucket Truck, Phlegm, Betamax, SweetTart, Insanity; Dog Faced-Gremlin
FNGs: None
COUNT: 9
Warmup: Lap Around Track
The Thang:
Circle Up on Field
SSH x 20 IC
Imperial Walkers x 15 IC
Merkins x 10 IC
Squats x 10 IC
Mountain Climbers x 15 IC
5 burpees OYO
To Planters for Triple Stack
Partner 1 – People’s Chair
Partner 2 – AMRAP Burpees
Partner 3 – Run across field and back
Rotate to Pax do all 3
Then Rinse and Repeat
Over to Bball Court
Traditional suicide starting on baseline
Plank sequence
Another suicide
Plank Sequence
Mosey to Park for
Dirty McDeuce (4 sets of 3 exercises, short rest between sets, all 12 reps IC)
Merkins / Mountain Climbers / Flutter Kicks
Wide-arm Merkins / Plank Jack / Freddie Mercury
Slow-fast Merkins / Russian Twist / Chaser LBC
Knurkins / Mountain Climber / Spot LBC
Mosey through Park to Queen Street Hill for
Jacob’s Ladder (7 burpees at top, back down, 6 burpees … down to 1)
Props to SweetTart for the #LarryBird
Flutters / Hip Thrusters waiting on Pax
Mosey to Ampitheatre
Slow-fast squats x 10 IC
Calf raises x 15 IC
Box Jumps x 20
Jailbreak to COT
Nice work by the Pax!