DISRUPTION VARIETY PACK

AO: DeHaviland
Date: 07-17-2021
Time: 0700
PAX: Zebra, Wilson, Swobbles, Jiffy, Johnny-Five(Welcome!), Ditka, Faucet, Crockett, Armstrong(q)

WARMARAMA:

One minute Q Lesson from Site Lead Wilson while holding a Plank

1-handed plank, 30 secs per side.

2-handed plank, 60 secs

ONE DOZEN:

-Fire Hydrants

-Pointers

-Sets of Block Flutter-Kicks

-Block Side Bends

-Block Rows

-Block Curls

THE THANG:

Hike w/ 4 Blocks hung from 2×4’s, plus two 60# sandbags. Circulate and spell a brother as needed. Arrive at Pull-up station. Sprint between Pull-up station & Picnic shelter. Perform exercises at each:

-Pull-Ups or Chin-Ups

-One Dozen inclined Merkins

-5 Pull-Ups or Chin-Ups

-One Dozen Tricep Dips

-5 Pull-Ups or Chin-Ups

-Two Dozen sets of Step-Ups

-5 Leg Lifts or Hanging Crunches

-5 Burpees, plus one dozen Tail Feather Squats (Tx Ditka, add it to the Exicon!)

5 Pull-Ups or Chin-Ups

-Gather coupons and hike back to the Flag

-Bat-Wings

Count off | NameOrama | COT | Picture

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