• When: 2021-04-01
  • QIC: Zima
  • The PAX: Boo Boo, Miss Fire, Focker, Duckie, Collar, Roses, McNugget

No April Fools! Embrace the suck @ Hammer

Hey this is No April Fools, Embrace the SUCK !

Conditions: Nice 56 degrees and little Humidity 76%

Warm UP : SSH 15 in cadence, 15 through the tunnel in Cadence, 15 Little  Baby arm circles forward and backwards and raise the roof all in cadence.  In honor the McNugget 15 Burpees oyo. Mosey to grab some blocks and head to the Tennis courts. 

The Thang: 20 of each exercise for each round then run 2 courts and then full 4 courts in between each round. (Had 20 Block Press, 20 dips with block, 20 incline merkins and 20 decline merkins (After first round adjusted the incline and decline merkins to 10 per) Rinse and repeat till 100 block press and 100 dips.  So total of 5 rounds. Next round 20 lunges (10 each leg), 20 squats (with or without block you choose) 20 curls for the girls, 10 pulls ups. Then full court run in between each round.  Rinse and repeat for a total of 100 lunges and 100 squats and 100 curls 50 pull ups. Lastly little core work round 1 minute low plank and 1 minute LBC’s. Mosey back to flag 



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