LA Pop-up Training Day

3-27-18

QIC: Snickers and Edger

Pax: 26 in total YHC, Balthazar, Edger, Clavin, Punxsutawney, Baby Daddy and Brady

Warmorama: Seal Clap ICx25, Windmill IC x 20, and Cotton Pickers IC x15, 10 Burpees OYO, and mosey 3/4 of a loop.

The Thang:

Edger:

2 rounds of suicides with added burpees, Partner workout, Partner one ran suicides while partner two did Burpees.

30 sec Russian twist (10 secs of ACTIVE rest: pushups, body squats,high knees etc)

30 sec spider man planks (10 secs of ACTIVE rest: pushups, body squats,high knees

30 sec crunches (10 secs of ACTIVE rest: pushups, body squats,high knees

30 sec alternate toe touches (10 secs of ACTIVE rest: pushups, body squats,high knees

30 sec butterfly (10 secs of ACTIVE rest: pushups, body squats,high knees

10 pull ups on the play ground

20 knee to chest while hanging

20 Bobby Hurley

10 jumping body squats

YHC finished out the time with a modified 11’s. Instead of 11’s we did 8’s for time.  1 Box jumps on the platform run 20 yards 7 hands off push run ups, back to the platform for 2 box jumps run 20 yards 6 hands off push ups………repeat……

Everyone took another mosey for 3/4 of the loop

Mary 25 IC Box Cutter lead by Clavin 25 IC Scissor kicks lead by Balthazar

COT: Prayers for a new job for Edger.

Strong work Everyone. Edger did a great job leading his section of the workout. As always it was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.

Snickers/Edger OUT

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