DATE: 2023-04-04
AO: Delphi
Q: I-Beam
PAX: Peanuts, Glee, Flapjack
FNGs: None
COUNT: 4
WARMUP: SSHs, Michael Phelps, Merkins, Cherry Pickers, additional glute/lower back stretches THE THANG:
Murder Hornet
Pax line up at the start. Murder Bunny 10 yards then: 10 Man Makers, 10 Lunges w/coupon, 10 Big Boy Situps w/coupon. Repeat til 30 yard line. Hold plank (all together) ~ 30 seconds
Right hand to the sky (side plank) ~ 15 sec
Plank ~ 15 sec
Left hand to the sky (side plank) ~ 15 sec
Plank ~20-25 seconds
Once complete: Reverse Murder Bunny 10 yards, 10 Blockees, 10 CPR’s (Curl, Press, Tricep Raise), 10 Flutter kicks IC, Repeat until back to goal line
Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 5 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
MARY: Included in workout
ANNOUNCEMENTS: Dad’s camp
COT: Appreciate what you have because life can change in an instant.
F3 The Capital 