A run to the Football field
Warm O Rama
20 SSH IC
10 Copper Head Merkins IC
10 Copper Head Squats IC
10 Imperial Walkers IC
5 Weed Pickers IC
10 Shoulder Pretzels IC
Sun Gods OYO
Michael Phelps OYO
We started at my truck for some coupons, bricks, and tires and then back to the football field. We ran a Dora from one side of the field to the other (width-wise).
However, before we ran the Dora I wanted to get some tire Flip Races in (three flips over you head down the football field and back to the Pax for the next man).
The Pax Preformed – Shoulder Taps, Mountain Climbers, Plank Jacks, and J-LOs. I called out the switches on the work every few minutes.
Then we headed over to the side of the field for the REAL WORK
Over Head Press x2
Ab Work – Gas Pumps (one to the left of the coupon one to the right) x2
Bent Over Rows x2
Ab Work – Straight leg up and over the coupon x2
Merkins off the coupon x2
Ab Work – LBC’s x2
Ab Work – Big Boys x2
On your Back Presses with the coupon x2
Ab work – Flutter Kicks x2
Side Raises with the bricks x2
Ab Work – American Hammers with the bricks x2
Some extra Sause before heading back to the Shovel Flags, “to the end zone”
10 Monkey Humpers, 10 yard line and back
20 Monkey Humpers, 20 yard line and back
30 Monkey Humpers, 30 yard line and back
40 Monkey Humpers, 40 yard line and back
50 Monkey Humpers, 50 yard line and back
With just under 4 minutes left…..we had to hustle back to the shovel flag, but no worries…..I knew what would get the Pax to move fast, Miley Sires Party in the USA!!!
Dump Truck got some stuff off his chest