Date: April 6, 2019
AO: Armada
Pax: Dr. claw, Oregon Trail, Braddock,
WaterBoy, macaroni, Pope, Shoota, Zamboni (Jax Pax), BloodClot, Bartman (QiC)
Beautiful morning at Armada...mild temps, pax rolling in! YHC encouraged by the turnout...Saturday Braddock rolls in! Dr. Claw makes 10 pax...double D’s at Armada!
YHC throws out disclaimer, and a proper warmup consisting of:
10 Good mornings (OYO) 10 tempo Merkins (IC), 15 IPs (IC) 20 SSH (IC) 10 WMH...10 more Good mornings OYO in honor of 10 pax. MC on fire already...longest warm-o-Rama ever.
Mosey over to the open field...
THE THANG!
1/2/3 minute continuous movement drill w/ 2 burpees (karaoke right/left, backpeddle, sprint forward).
Next up over to the little
black wall..
Plank walk right around jungle gym, 5 irkins each time Q says down, plank walk left 5 irkins when Q says stop
Mosey over to the swingset for...
Swing set for 15 rows/10 burpees, 10 rows/5 burpees, 5 rows/3 burpees
15 swerkins/15 squats, 10 swerkins/10 squats, 5 swerkins/5squats
Round 2 of the plank walk right around jungle gym, 5 irkins each time Q says down, plank walk left 5 irkins when Q says stop.
Partner up for some DORA1/2/3 - 50 burpees, 75 merkins, 100 LBCs
Mary consisting of Laney Lous (60 sec count), 10 Dying Cockroaches IC, 30 Pam As OYO, Flutter kicks 30x IC, low plank 60sec.
Name-o-Rama, count-o-Rama, BOM...we out!
Lots going on this week Pax...Shootas house for the National Championship, Tuesday morning 3rdF at Spicolis office, Franktown OpenHeart graduation Wednesday night! Plenty of 2nd & 3rd F opportunities!
get some!!!
YHC,
Bartman
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