A little bit of everything

4/23/2019

AO: Falcon hill

Q: Goldstar

Pax: Anthill, Floater, Burt Macklin FBI, Goldstar

No warm up, small leg stretches to prepare for running.

Tha Thang:

Run .25 miles, stop, so the following:

Burpees x5

Squats x20

LBCs x20

We did 4 sets of those and ended up at the playground where we did a set of roasted pig.

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 Heal touches

10 Merkins

We then picked up and ran back to the track. We ran a half a lap around and ended up at the blocks. We did the following exercises here:

Curls AMRAP, plank when you can’t do anymore

Over head presses AMRAP, plank when you can’t do anymore

Manmakers AMRAP, plank when you can’t do anymore

Mosey back to the flag

Cot

Counterama

Namerama

Photo

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