Posts

Commodore Computers Still Exist

/in /QIC:
PAX: , , , , ,

 

Warm Up: Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout: Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary: American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer: jobs were preserved, travel mercies, foster care situations, unspoken

“Still Time To Murph”

/in /QIC:
PAX: , , , , , , ,

Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre

Cotton Pickers

Fozzy Arm Circles

Good Mornings

SSH

The Workout:

Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.

• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap

• Freddie Mercury
• American Hammer

• 10 count around the circle-

Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder

Run around the soccer fields last 60 yds”JAILBREAK”.

•  2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting

•Balls to the Wall for a 20ish count(more like 30/40)

I am almost certain something is missing..

Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims