Q: Polyp , Peeping Tom
PAX: Polyp, Peeping Tom
FNGs: None
COUNT: 2
Warm-a-rama:
-Carrot Pickers x 10
-Side straddle hops x 20
-Sun Gods x 10… reverse x 10
Mosey to steps:
-Calf raises on the steps; 10 each step
Mosey to benches:
-Step ups x 20
-Erkins x 20
-Dips x 20
The Thang:
Mosey to the track for 2 Rounds:
Round 1: Four Corners x 2 laps; one element on each corner of the track (10 reps lap 1; 20 reps lap 2).
-American Hammers, mosey
-Leg raises, mosey
-LBCs, mosey
-Big Boy sit-ups, mosey
Round 2: Mini Murph set up like this…
-Pull ups x 5 on goal post crossbar
-Mosey to the 50 yard line, 10 merkins
-Mosey to the far endzone and do 15 squats… Rinse & repeat x 4
Indian Run to covered area of the high school for some box work.
We started @ picnic table for fly away Erkins with a clap x 20.
Boxes:
-Bulgarian Split squats x 10 each leg
-Derkins x 10
-Erkins x 10
Then Racoon crawl on wall, lunge walk and rail shuffle
Mosey to school bus parking lot for a round of 5 Corners (pentagon?)
-15 railing deep sqats (Stripper Sqats?)
Mosey
-15 World War I sit ups
Mosey
-15 Iron Hulks (4 air presses for every 1 Merkin)
Mosey
-15 Iron Mike’s (double count)
Mosey
-15 Pole Dancers on railing (double count… real ass kicker)
Mosey to shade under oak trees by front lot
Mary:
-Tree Sit with 5 burpees around the horn
-Downward Dog, left over right, flapjack, then into Upward Dog
-Various leg/hip/back stretches
-Heels to Heaven
-Pot Stirrers
-Michael Phelps
COT:
Counted. Named. Thoughts and prayers for Bitcoin. No Coffeteria today.
Thanks to Peeping Tom for helping me out with in improvised Q. Enjoyed the workout!