Fitness. Fellowship. Faith.Conditions: 80 and humid.
Count: 2 Pax
The Thang:
Warm up at COP: 25 SSH OYO
Pair into battle buddies and head out to storage. Each pax grabs one block, and two bricks apiece.
Ascending Pack and Play = 5 stations with 5 exercises at each station. Start with 10 reps of each exercise at station 1. Pax then pack up gear (blocks and bricks) and quick time run to station 2 – approximately 200 yards. 20 reps of each exercise at station 2; pack up gear and run to station 3 – 100 yards. 30 reps of each exercise at station 3; pack up gear and run to station 4 – 100 yards. 40 reps of each exercise at station 4; pack up gear and run to station 5 – 100 yards. 50 reps of each exercise at station 5; stow gear and run back to COP – 75 yards.
Station 1: 10 each of following; merkins, incline merkins on block, decline merkins on block, hand release merkins, burpees.
Station 2: 20 each of the following: air squats, block squats, block lunges on each leg, block calf raises.
Station 3: 30 each of the following; block overhead press, brick lateral arm raises, brick anterior arm raises, block kettle bells swings.
Station 4: 40 of each of the following; block curls, brick bent over tricep extensions, brick bicep curls, brick hammer curls, repeat block curls
Station 5: 50 of each of the following; LBC, 4ct flutter kicks, Freddie Mercurys, LBC with bricks on chest, Flutter kicks with block held above chest.
COT: Count, Namorama, announcements, Pledge of Allegiance, BOM.