Date: 5/6/2019
Time: 0530
AO: Higgins
Pax: Chewy (Chewbacca), Goldstar, Zebra, Tails
QIC: Wilson
Warm up
SSH IC X 30
Three laps around the lot. Running the edge = .1 mile, 3 laps = .3 mile. Running the inner edge is exactly half. My knee hurts. I cut corners. But the Pax stays together.
The Thang:
Tabata timing, 4 exercises, 2 rounds (modify as needed)
- Jump squats
- Clapping Merkins
- LBCs
- Superman Rockers
Another lap
Next set X 2:
7# Sledge Hammer Smash
25# Medicine Ball Squat
15# Sand Bag Round the World
Tailgate Dips
10# 1/2 Turkish Get Up
Another lap
Final set X 1
Sledge Hammer Grave Diggers
Medicine Ball Twist
Sand Bag Overhead Squat
Dumb Bell Swing
Tailgate Incline Merkin
Stretch it out.
Count-o-rama
Name-o-rama
COT
YHC,
Wilson
F3 Dayton 