Conditions: 70 degrees and slightly moist
Count: 34 Pax
The Thang:
Warm up at C.O.P.: Stalker – 9 Outcast Merkins, Pretzel – 11 Imperial Walkers IC, Jingles – 13 Flutter Kicks IC, Hot Spot – 18 SSH IC. Fall out for 1/4 mile run around park.
Count of to four groups:
Group 1 on Stalker
Group 2 on Pretzel
Group 3 on Hot Spot
Group 4 on Jingles
4 stations with each group rotating through each station.
Station 1: 9s – Body builders and sand bag squats – 25 yard spring
Station 2: 11s – Burpees and sand bag clean and press – 25 yard sprint
Station 3: 13s – Merkins and sand bag rows – 25 yard sprint
Station 4: All about the Abs – Cue’s choice – all exercises reps of 18 – mixed bag of flutter kicks, Lbcs, WWI sit-ups, high and low planks, American Hammers, Crunchy Frogs, Seal sit-ups, etc
C.O.T.: Count off, Namorama, Pledge of Allegiance, Announcements
Devo: Too Much – from the book of Hebrews
Ball of Man; Too Much
Coffeeteria in the Park