AO: Hurt Locker

When: 03/16/2024

PAX:

Number of Pax: 7

Pax Names: Babyface, Bloodhound, Cricket, Misty, Oxbow, Panhandle, Rest Stop,

Number of FNGS: 0

FNG Names:

QIC: Panhandle


WARMUP: run to gym lot, plank and mission/principles, merkins, ssh, weed pickers and good mornings with a twist
THE THANG:

5x1s – Chest
1. Merkins
2. Michael Phelps
3. Wide Merkins
4. Hand Release
5. Diamond
Lap
5x1s – Legs
1. Lunge
2. Squat
3. Star Jumps
4. Monkey Humpers
5. Bonnie Blairs
Lap
5x1s – Core
1. Oblique LBCs
2. American Hammer
3. Plank
4. Flutter Kicks
5. BBS – arms behind head
Lap
5x1s – Legs
1. Calf Raises
2. Butkus
3. Mt Climber
4. Jump Squats
5. Air Climbers
Lap
5x1s – The Burpee
1. Burpee
2. Hand release burpee
3. Tuck jump burpee
4. Half Burp
5. Broad Jump Burp
Lap
5x1s – Cardio
1. Shuffle
2. Sprints
3. Skip
4. Back and forth
5. Sprints!

MARY:
ANNOUNCEMENTS:
COT:

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