9 on hand for a delightfully pleasant Dueling (Co-Q) by Detour and Duckie
Conditions
56 degrees, clear skies, full hearts
The Thang (detour)
Detour
- SSH x 25
- Little Baby Arm Circles forward x20,
- Little Baby Arm Circles forward x20,
- Mosey to cinder blocks and to basketball court
- TABATA (20 s on, 10 s off, x 8)
- cinder block curls
- russian twists
- cinder bench press
- LBC IC x 25
- Merkin IC (2 count x 15)
Duckie
- Mosey to bus loop
- burpee suicides (sprint 20 yards, burpee, spring 30 yard, burpee, sprint, 40 yard, burpee) x 2
- Mosey to softball field
- four corners
- sprint from LF to home, merkins x 25
- sprint from home to RF, squats x 25
- sprint from home to center, mountain climber x 25
- sprint from center to LF, LBC x 25
- repeat x 3
- sprint around softball field, flutter kicks x 25
- sprint around softball field, burpee x 25
COT & BOM