at the courts.

we worked out and included burt reynolds.

 

this is a test…does anyone actually read these?????

Warm up

Run to Hutchinson Square for staying alive

10 seal jacks at base.  increase merkins by 5 from 5 to 40 at each light post then descend by 10s.   lunge walk the first two light posts.

 

Mary:  gluten up abs up, the hundred

Run to garage. backward bear crawl up one ramp then reverse lunge walk up next ramp.   then complete 15 situps,10 merkins 5 seal jacks and continue up the ramp.

 

top of garage 2 rounds of wheel of merkin

 

run back to AO.   glutes up abs up x50, merkins x40, the hundred

Warm up:  SSH, TTT, LBAC, high knees

The Thang:

11s with blocks:

Blockees/ dammits and cusac across pit

derkins/ squat w jump and lunge walk across pit

Mary:

flutter kicks, Am hammer,

Warmup: ssh , butt kicks etc

Thang

Evil 8s consisting of: overhead press, curls, bent over rows, dammits and blockees in the center.   After 2 rounds take a .25mile lap and repeat

The old flame drill

The hundred

Warm up:  SSH, Carolina dry docks, mountain climber, TTT, hip flexor stretch.

 

 

Count off into a 1 or a 2. Go grab one block each . Next up STINK B.O.M.B.S.  (Set 5 cones out surrounding the Shovel Flag. Pax #1 starts the B.O.M.B.S. reps at the first cone while pax #2 Bearcrawls to the center to do exercise chosen by the Q. Pax #2 then swaps with Pax #1. Work at same spoke until all reps are completed. Then move to next spoke. Q can change center exercise with each move to next spoke.

 The plan

B-100 Burpees

In the middle—25 curls

O-200 Over Head Presses

In the middle—5 burpees

M- 300 Merkins

In the middle—25 abs up glutes up

B- 400 modified to glutes up abs up

In the middle— 10 box jumps/15 seal jacks

S- 500 sumo squats

In the middle 10 burpees

 

What we did was BOM and part of the second B.  did not have time for whole workout within 45 minutes.  would be good to cut in half for 45 or do whole thing in one hour workout

 

 

Warmup:  TTT, merkins, lb arm circles, mtn climbers,

 

The Thang:

Run butt kicks to cage and get 2 blocks. Meet in parking lot.

1. Mosey around parking lot with both blocks.
2. Reverse step ups
3. Push up over the blocks
4. Repeato

 

Carry blocks to the wall.

1. 10 upright rows, 10 overhead press BTW
2. Wall sit holding 1 block
3. Repeato

 

Stow blocks.  And bear crawl out of cage to the tennis courts

1. Suicides and at side line you do
   1. 10 merkins
   2. 10 squats
   3. 10 v-ups

High knees to the lawn

1. enjoy burpeeing your way across the lawn. When you get there hold the plank

 

If needed: pullups and v ups at play ground.

 

Mary:  V ups, cross crunch, scorpions, side ups, the hundred!

Warm up:  SSH, TTT, butt kicks, don quiote, Carolina dry docks

 

The Thang:

 

Ciabatta:

Set timer for 10 min:

Box jumps 20

Carolina dry docks 30

Run lap

 

Next:

Burpees 10

Glutes up ab work (50)

Run lap

 

 

Next:

Groiners (10)

Derkins (20)

Run lap

 

Mary:

Dying cockroach, slow flutter, the hundred

Warmup: SSH, butt kicks, hip flexor stretch,  don quiote

 

The Thang:

Evil 8s with block:
(20)overhead press, curls, squats, damnit and (middle is blockee (5))

 

 

Evil 8s at pit:  (20s) dips, decline merkin, bridges (single leg, box jumps (middle is 5 burpees)

 

 

Mary: abs up glutes up, dying cockroach.