AO: Flight Deck

When: 07/11/2023


Number of Pax: 9

Pax Names: Black Swan, Blowfish, Flash, HandyCam, Icy Hot, Scatter Squat, Spicoli, Test Tube, Twinkle Toes,

Number of FNGS: 2

FNG Names: Weebelo, Leghorn

QIC: HandyCam

WARMUP: 10 Side straddle hop
5 Weed Picker
Sun Gods into Michael Phelps
Butterfly stretch for 10 seconds
THE THANG: 4 corner challenge. Each cone workout stations, 3 times around, 5+ every time around
1ST CONE: 10 Burpees

Run side to side through other cones until you get to 2nd cone

2ND CONE: 20 Big Boy Sit-ups

Jump to the 3rd cone

3RD CONE: 10 Murkins

Walking lunge to 4th cone

4TH CONE: 20 squats

Then shoot one ball into goal, if you miss, do 5 burpees

Sprint to 1ST CONE and repeat.

After, Find a partner

One person does:
runs to the horizontal 3-cone setup, sprinting to the furthest one first, running back, then sprinting to the 2nd furthest, etc.
Other person does:
50 jumping squats
100 shoulder taps
150 reverse crunches

Once person running is done you swap

Leave a Comment