AO: Kodiak

When: 11/03/2021

PAX:

Number of Pax: 3

Pax Names: Cricket, Hombre, Sheepdog,

Number of FNGS: 0

FNG Names:

QIC: Cricket


YHC has a bum ankle, but I wasn’t going to let that keep me from holding up my commitment to Q. Time to bring out a tried and true 0.0 beatdown with the Sand Babies.

We took a short mosey over to the side of the school to my trusty whiteboard and bluetooth speaker.

Warm-o-Rama

  • Windmills
  • Imperial Walkers
  • Weed Pickers
  • Sun Gods
  • Michael Phelps

The Thang: 3 Rounds: 40 secs on / 20 secs off with a 1 minute rest between rounds

1  Goblet Squat

2  Row

3  Reverse Lunge w/ Twist

4  Plank Walkup and Drag

5  Right Side Lunge

6  Curl

7  Left Side Lunge

8  Walkover Merkin

9  Lunge Jumps

10 Thrusters

Cool down: 

  • Box Cutters
  • Freddie Mercury
  • 90 sec Plank

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