06/14/2019
VQ: Bosley
Location: Leland AO
10 PAX: Bluegrass, Brady (Respect), Spyro Gyra, Tom Sawyer (Respect), Jewel, Kicks, Bone Spur, Cannoli, Keeler (Raleigh)
Warm Up:
SSH x 20 IC
Imperial Walkers x 20 IC
Moroccan night clubs x 20 IC
Indian run around the park
The thang:
Stations – Each person would be assigned a workout. One person would walk the parking lot with the sand bag while the remaining did AMRAP. Once the sandbag returned the group would run one short lap around the parking lot. Switching exercises after every lap.
EXERCISES:
Exercise 1: Sandbag walk
Exercise 2: Kettle bell swing
Exercise 3: Shoulder press
Exercise 4: Diamond Merkins
Exercise 5: Lawn mowers
Exercise 6: Goblet squats
Exercise 7: Triceps extensions
Exercise 8: Mountain climbers
Exercise 9: LBCs
Exercise 10: Bicep curls
Repeated workouts again minus the parking lot lap.
Abs
American hammers 20 count
High plank 20 count
Low plank 20 count
Plank to right arm 20 count
Plant to left arm 20 count
Scissor kick 20 count
Hello Dolly 19 count
Circle Burp – 10 count
Merkiplant – 10 count
Bluegrass took us out in prayer