April 8, 2019
AO: Higgins
Q: Goldstar
Pax: cobra, Wilson, tails, Zebra, Goldstar
Warm up:
Baby arm circles
Big arm circles
Imperial walkers x20 ic
Cotton pickers x20 ic
Side straddle hop x20 ic
Tha thang:
Station of pain!
At each station do a series of work outs chosen by Q
Station 1: merkins x20, air squats x20, LBC’s x20
Station 2: merkins x20, air squats x20, LBC’s x20
Station 3: merkins x20, air squats x20, LBC’s x20
Station 4: merkins x20, air squats x20, LBC’s x20, pull ups x10
Station 5: incline merkins x20, air squats x20, LBC’s x20
Station 6 : decline merkins x20, air squats x20, LBC’s x20
Station 7: merkins x20, air squats x20, LBC’s x20, dips x20
Station 8: offset merkins (left) x20, offset merkins (right) x20 air squats x20, LBC’s x20
The boys weren’t bushed enough so we did yurpees x5 to close out.
Total Merkins: 180
Total air squats: 160
Total LBC’s: 160
Total pull-ups: 10
Total dips: 10
Total yurpees: 5
1 mile run
Cot
Counterama
Namerama
Photo
F3 Dayton 