- Post Type:
- When:
- AO:
- QIC: Spiderman
- FNG's:
- PAX: Boss Hog, Rosco, Dr. Feelgood, Guinness, Outhouse, Hush Puppy, Sargento, Stroganoff, Whoopee, Spiderman.
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!
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