45 second workout

Date: 2023-07-25
AO: atlantis
Q: True North
PAX: Hammerhead, Rogue, Flush – F3 BruCo, Bratwurst
FNGs: None
COUNT: 5
WARMUP: “21s” SSH, cherry pickers, Blarts
THE THANG: 45 seconds of exercise then 15 second rest, each set doubled SET 1
1) Peter Parkers
2) American hammers
3) Rockstar jumps
4) Calf raises
5) Mosey
SET 2
1) Crunchy frogs
2) Dirty dog
3) Burpees
4) Ski poles
5) Mosey
SET 3
1) Heels to the heaven
2) Box jump
3) Low plank
4) Carolina drydocks
5) Mosey
SET 4 (no repeat)
1) Erkin
2) Skater hops
3) Flutter kicks
4) Hip thrusts
5) Mosey
MARY: on bench, negative situps, derkins, plank hold
ANNOUNCEMENTS: gro ruck, 9/11 stair climb
COT: Embrace the challenges dealt, whether that’s sick kids, difficult coworkers, or an injury. The men and women we remember as great are the ones that see a challenge and rise to meet it.