Broga sans Niles

DATE: 8/7/2019

AO: Hugh MacRae Park

QIC: Tiny Dancer

#PAX: 23

PAX: Beauty, P-Doc, Goat, Putty, Dime Bag, Floppy Disc, Jiffy Pop, GenX, Big Sky, Pixel Pusher, Last, Tea Time, Tom Sawyer, Sir Mix-a-lot, Gravity, Mr. T, Wreck-It Ralph, LETC, Busted Grille, Slim Shady(Carpex), Puffer, Overbite

23 PAX beat the fartsack for a Hump Day HITT beatdown. One PAX conspicuously absent was Niles after promising 2 PAX he would be there. Must have been a tough 9 holes of golf on Tuesday.

WARM-UP

Seal Clap IC X 40
Imperial Walker IC X 25
Moroccan Night Club IC X 40

THE THANG

Let’s make our way to the tennis courts along Route 66. Run to each light pole and stop for Merkins in ascending ladder starting at 1 Merkin at first light pole and increasing by 1 each time after the 11th light pole(total of 66 merkins) finish at tennis courts.

Interval circuit
Start with a tabata- 20 secondswork/10 seconds rest
4 exercises for 5 rounds 30 seconds rest between rounds
Squat jumps
IYT
Mountain Climber
Merkins

3 exercises 30 seconds each with 10 seconds rest, complete 3 rounds
Groiner/Mahktar N’Diaye
L Pulse
Balls to the wall

Timed Ladder for 6 minuets 10/8/6/4/2 reps
Burpees
Glute bridge
Heels to heaven

A little broga to cool down

COT/MOLESKINZ
Welcome back to the OG Sir Mix! Always great to see you
Welcome to Slim Shady visiting from Carpex
Thanks for the opportunity to lead

Tiny Dancer out

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SMACK TALK!

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