Q: Ebert
PAX: 2
Conditions: 32 and Clear
Disclaimer: Ebert
BOM: Ebert
The Thang
Warm-up
10 SSH IC
10 Burpees
10 Windmills IC
10 Through the Tunnel IC
10 Imperial Walkers IC
10 Mountain Climbers IC
10 Merkins (3 down, 1 up)
10 Squats (3 down, 1 up)
10 and 10 Neck rolls clockwise/counter clockwise
Boxing Rounds
Each Round lasted 50 seconds, 3rd and final round was 30 seconds for time constraints.
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Jab, Jab, Cross
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Upper cuts
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Jab, Cross, Hook, Upper Cut
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Jump rope
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Jab, jab
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Jab, Cross, Hook, Duck
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Upper Cuts
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Hook, Uppercut
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Balboas
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Bob and weave
Take lap
Repeat 3 times
Rocky Abs
All in done in Reps of 10, some IC and some 2 count
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Big Boy with punch
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Sitting punch
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Knee in twists
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Flutter kicks
- LBC’s
Count-a-Rama
Name-a-Rama
Announcements
4/28- Brew Ruck
5/5- 2nd Annual 3rd F 5K
5/12- Lake Murray Tri
Prayer Requests
Tinkle’s Family
Ebert’s Father
COT