May 14 2021 – KungPOW (Wescott) QIC POTS

May 14 2021 – KungPOW (Wescott) QIC POTS

 EC:

POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie

PAX:

10

 FNGs:

0

 Warm Up:

Good Mornings

Windmills

Fazio Arm Circles

 The Workout

 Mosey’d to church parking lot.

Station 1 (3 rounds)

 Curls for the girls (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

 Overhead press (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

  • Triceps Extensions (with Rock)

Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back

 Station 2 (3 rounds)

 Merkins (10)

Side steps (side hustle) complete with 5 burpees and sprint back

  • Squats (10)

Side steps (side hustle) complete with 5 burpees and sprint back

 Lunges (10)

Side steps (side hustle) complete with 5 burpees and sprint back

 Station 3 (3 rounds)

 Side step with squat (10)

Lung walk complete with 5 burpees and sprint back

  • Side straddle hop’s (10)

Lung walk complete with 5 burpees and sprint back

  • Step ups on the curb

Lung walk complete with 5 burpees and sprint back

Pledge of Allegiance:

Lead by Double D

Mary:

Guantanamo’s for all.

 Announcements

 JoCo CSOP coming up soon

 Prayer:

Military and First responders.

Unspoken