Our scheduled QIC couldn’t make it Fri AM so YHC volunteered to take the lead about 30 minutes before bootcamp. YHC has some experience Qing so it didn’t take long to come up with a plan. It was pretty foggy so we stayed on campus for safety reasons.
Thank you to Rock Drop & Dunphy for posting and for making me the #warbaby.
Conditions: 60s, foggy
The Thang:
Disclaimer, BOM
Warm up mosey around parking lot to top of parking garage
COP
TTT x 10 IC
IW x 10 IC
Dirty MacDeuce
Rd 1
Merkins x 12 IC, Squats x 12 IC, American Hammers x 12 IC, Lap
Rd 2
Diamond Merkins x 12 IC, Squats x 12 IC, Freddie Mercuries x 12, Lap
Rd 3
Wide Merkins x 12 IC, Squats x 12, Flutter kicks x 12 IC, Lap
Rd 4
Merkins x 12 IC, Squats x 12 IC, LBCs x 12 IC, Lap
Line up at curb
Rd 1: Plank Jack Merkins x 10, Run to far end, Burpees x 5, Run back
Rd 2: Plank Jack Merkins x 10, Squat Jumps x 10, Run to far end, Burpees x 5, Run back
Rd 3: Plank Jack Merkins x 10, Squat Jumps x 10, V-Ups x 10, Run to far end, Burpees x 5, Run back
Rd 4: Plank Jack Merkins x 10, Squat Jumps x 10, V-Ups x 10, Carolina Dry Docks x 10, Run to far end, Burpees x 5, Run back
Rd 5: Plank Jack Merkins x 10, Squat Jumps x 10, V-Ups x 10, Carolina Dry Docks x 10, Mt Climbers x 10, Run to far end, Burpees x 5, Run back
Mosey down to grass & line up at pavement
Lunge to tree, Bear crawl to opposite pavement, Run back
R&R x 5
Mosey
High plank x 1 min
Mosey back to flag
Low plank x 1 min
COT & BOM
Devo: Galatians 6:10
Announcements:
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