AO: FreeState
Q: @Deagle
PAX: 3 @Deagle, @Horshack, @Winston
Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Light jog around blacktop
o 1 traditional run
o 1 with side runs on the sides
o 1 with karaoke on the sides
· Alarm Clock (10 reps)
o Lie on the ground, on your back, on Q – get up and hop up as quickly as possible
· Lounge Act x 20 IC each side
o Lying on your side, with top leg bent, knee-high, and foot on ground, lift lower leg
· Merkins (traditional pushups) x 20 IC
· Imperial Walkers x 15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
The Thang:
· Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next
o Step Ups
o Dips
o Walking Lunges
o Merkins
· Jacobs Ladder on the bigger hill, 1-2-3-4-5-4-3-2-1 Burpees
· Circuit Second Round – Repeat First Round excl. merkins, 45 seconds each
Mary:
· Flutters x 15 IC
· LBCs (x 10 standard + 20 side twists) IC
· Dying Cockroach x 15 IC
· American Hammer x15 IC
· Protractor for 60 Seconds followed by 10 Flutters IC
· Stretches (self-pace)
COT:
· Announcements: The Grunt – Veterans Day – CSAUP on Saturday details in your feed
