• When: 2017-10-17
  • QIC: Detour and Duckie
  • The PAX: Billy Bob, Pinkman, Chop Shop, Splinter, Mick, Wally, Collar


Fall is here?

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