WARMUP: SSH, CH Squats,Weed Pickers, Sun Gods, Imperial Walkers
THE THANG: 6 Rounds of a good ole Fall crock pot! 6 rounds and at the end if each round, run up to the top parking lot for 3 burpees.
Rd 1: 10 merkins
Rd 2: 10 merkins, 20 Lunges (KC)
Rd 3: 10 merkins, 20 Lunges, 10 BBSU
Rd 4: 10 merkins, 20 Lunges, 10 BBSU, 20 Shoulder Taps (KC)
Rd 5: 10 merkins, 20 lunges, 10 BBSU, 20 Shoulder Taps, 10 Bobby Hurleys
Rd 6: 10 merkins, 20 lunges, 10 BBSU, 20 Shoulder Taps, 10 Bobby Hurleys, 20 American Hammers (KC)
Mosey over to grab the coupons for a round of 11s… Well 1/2 a round. Start with 1
coupon swings then run across the field to the restrooms for 10 Donkey Kicks. After getting to 5 swings and 6 kicks, we went on to something different.
Carry coupon from one frisbee golf hole to the next and do different exercises when you get there. Curls, OH Press, Squats, Flutter Kicks, Chest Press
Indian Run back to flag
– Freddy Mercury
-Mt. Climbers with perfect form
– Hello Dolly
-Can Opener Crunch
ANNOUNCEMENTS: Blood Drive sometime.
COT: Should have been there