AO: Stoneclad

When: 08/20/2022

PAX:

Number of Pax: 7

Pax Names: 8-Bit, Baby Ruth, Bo Peep, Flatline, Good Hands, Happy Ending, Tulip,

Number of FNGS: 0

FNG Names:

QIC: 8-Bit


  • Warmup
    • We stretched and did some broga for an extended warmup
    • Ran 1 parking lot lap
  • The Thang
    • Pair up.
    • Group 1 did 100 wall balls, Group 2 did 50 slam balls, Group 3 and Group 4 did 100 shoulder presses
    • Upon completion, run a lap.  Rinse, rotate the groups so that 2 new groups did wall balls and slam balls while the other two groups did 100 squats
    • Upon completion, run a lap. Rinse, rotate the groups so that 2 new groups did wall balls and slam balls while the other two groups 100 benchpresses
    • Upon completion, run a lap. Rinse, rotate the groups so that 2 new groups did wall balls and slam balls while the other two groups 100 benchpresses
    • Upon completion, run a lap. Rinse, rotate the groups so that 2 new groups did wall balls and slam balls while the other two groups 100 triceps extensions
    • Upon completion, run a lap.  Everyone does 50 curls together
  • Cool down stretches

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F3 Cherokee