SNAKE PIT
Conditions: 60 and very nice
Disclaimer and opening prayer
With a guest Q from the Man himself I figured we should prepare for the visit. Several of my past Q’s we have visited the pull up bars and once combined them with the Big Boys Stairs. This time I came up with a modified version of the exercise that was named after him. “The Donatello”
Mosey to the warm up area
TTT x 20 IC
Windshield Wipers x 10 IC
IW x 20 IC
Flutter Kicks x 10 IC
Toy Soldiers X 20 IC
LBC’s x 10 IC
SSH x 20 IC
American Hammers x 10 IC
Carolina Dry Docks x 20 IC
Donatello with a twist:
Run up to the first landing and back to the warm up area
5 Burpees
Run up to the second landing and back to the warm up area
10 Merkins
Run up to the third landing and back to the warm up area
15 Monkey Humpers
Run up to the forth landing and back to the warm up area
20 Toy soldiers
Run up to the fifth landing and back to the warm up area
25 Flutter Kicks
Run up to the sixth landing and back to the warm up area
30 American Hammers
Run up to the seventh landing and back to the warm up area
35 Plank Jacks
Everyone grab a block and circle up
Swings x 10
Bent over Rows x10
Swings x 10
Curls x 10
Swings x 10
Overhead press x 10
Swings x 10
Tricep Extensions x 10
Napalms:
Perform 1 of each exercise:
Swings, Rows, Curls, Overhead Press, Tricep Extensions
Then add 1 rep each round until you perform 10 reps of each
Put away the blocks and mosey to the flag.
Announcements
Closing prayer