Day: April 15, 2016

With a conscious effort on saving legs for the community run on Saturday, it was decided early on to focus on bricks…..and shoulders.

Warm up:

Side Straddle Hops: 20
Squats: 10 in cadence
PlankJacks: 10 in cadence
PeterParker: 10 in cadence
LBCs: 10 in cadence
Flutterkicks: 20 in cadence
Merkins: 10 in cadence

Pledge

Thang

Mosey to parking lot – grab bricks
Take a lap.

4 Corners
squat/shoulder press – 10
Lunge to corner

4 Corners
Dying cockroach – 10
Bear crawl to corner

Take a lap – bricks above the head.

Brick Curls: 40 single count

Speed Bag w/bricks
speed bag forward 10 seconds
speed bag reverse 10 seconds
speed bag forward 10 seconds
speed bag reverse 10 seconds

Hip Slappers
Starting on the 2nd step: 10 in cadence
Move feet up one step: 10 in cadence
Move feet up one step: 10 in cadence
Move feet down one step: 5 in cadence
Move feet down one step: 5 in cadence

Merkins: 10 in cadence
Werkins: 10 in cadence

Floyd Mayweather: 10 in cadence

Wall Sits: With shoulder press
Wall Sits: With shoulder extensions

Speed Bag w/bricks
speed bag forward 10 seconds
speed bag reverse 10 seconds
speed bag forward 10 seconds
speed bag reverse 10 seconds

Flutterkicks: 20 in cadence
Freddy Mercury: 15 in cadence
Plank Jacks: 10 in cadence
Carolina Dry Docks: 10 in cadence
Russian Twist: 15 in cadence

Mary:
Squats: touch the ground, grab the sky – 10 in cadence
Something from Feelgood – 10 in cadence probably

COT

Great effort by all in this mixture of bricks and body weight workout!