Smart Park – 9.14.20

AO: Smart Park

Date: 9.14.20

Time: 0530

Q: Swobbles

Pax: DoD, Kiddie Pool

Stretch/warmup:

Bad boys, overhead bad boys, leg stretch, Cobra stretch, SSH x 15 IC

The thang:

Round 1:

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Lt. Dan’s x 15

Short lap in parking lot in between each exercise

Round 2:

Overhead claps x 30

Shoulder taps x 15 IC

Carolina Dry Docks x 15 IC (DoD called cadence)

Short lap in parking lot in between each exercise

Round 3:

Leg lifts x 15 IC (kiddie pool called cadence)

Flutter kicks x 15 IC + American Hammers x 15 IC

Scissor kicks x 15 IC + LBCs x 15 IC

Short lap in parking lot in between each exercise

Round 4:

Merkins x 15 IC

Burpees x 15 IC

Navy Seal Burpees x 15 IC

Finish with kiddie pool and DoD each calling cadence on 10 SSHs.

COT

Prayer

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