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
