Date: 07/30/2020
QIC: Kix
# of PAX: 8
Pax: Undertaker, Steak Knives, 8-Penny, WaterBoy, Jewel, Sledgehammer, Snap-on, YHC
Warmup:
SSH x 30
*Mosey to Heisenberg Alley
Hillbillies x 20
(WaterBoy and Undertaker thought they would be funny and try to throw off the Cadence, so….)
5 Burpees OYO
Jump Ups on Wall x 25 OYO
Gravel Pickers x 15
5 Burpees OYO
Mosey rest of the way down alley to back entrance of CFCC Parking Deck next to 3rd Street.
Thang 1:
4 Corners – Escalating around the Parking Deck
Corner 1 – 10 Burpees
Corner 2 – 10 Burpees, 20 Squats
Corner 3 – 10 Burpees, 20 Squats, 30 CDD
Corner 4 – 10 Burpees, 20 Squats, 30 CDD, 40 Flutter Kicks (Double Count)
Now that everyone was good and warmed up, and we had 50 Burpees knocked out, time to move on to the real workout.
Thang 2:
Starting at the Top of Level 2 ramp, 1 Minute of Exercise
Bonnie Blair’s (Alternating Jump Lunges)
*After minute, mosey to bottom of ramp, then back up and climb to Level 3
At top of Level 3 Ramp:
1 Minute of Merkins
*After minute, mosey to bottom of ramp, then back up and climb to Level 4
At top of Level 4 Ramp:
1 Minute of LBC’s
*After minute, mosey to bottom of ramp, then back up and climb to Level 5
At top of Level 5 Ramp:
1 Minute of Monkey Humpers
*After minute, mosey to bottom of ramp, then back up and climb to Level 6
At top of Parking Deck
1 Minute of Burpees!
Once completed, we tallied our Burpees, and took the steps to bottom of the Parking Deck to mosey back to the AO.
At AO, we had time for a little bit of..
MARY:
Box Cutters x 10 IC in one direction, then Flapjack
10 IC in opposite direction
Keep legs up at 6”, move on to
Freddie Mercury’s x 20 IC
6” Hold to End it
COT:
Sign up for the F3 10-Year. Special pricing ends tomorrow, July 31st!
Prayers for those requests spoken and unspoken all across the AO’s and beyond.
As always, it was an honor to lead a great group of HIM’s
Kix
