- Post Type:
- When: 06/03/17
- AO:
- QIC: Tiny Tank
- FNG's:
- PAX: Anthrax, Canteen, Edison, Jesus, Norwood, Pockets, Quiche, Side Car, Tiny Tank, Top Hat
Warm Up:
- SSH x 15 IC
- Moroccan Night Clubs x 15 IC
- Imperial Walker x 15 IC
- LBC x 15 IC
- Windmill x 15 IC
The Thang:
Started off with a 1 mile last man run around Belmont. Last man drops and does 5 Merkins than runs to the front of the line tapping the next last man on his way up. Always a great way to kick off the morning.
Finished our loop at the yank and took the pax up the hill to the football field. Now on to 3-2-1. 3 minutes of strength, 2 minutes of cardio, 1 minute of abs. For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio. Abs was a minute for one exercise per set. After each set moseyed 1 lap around the field.
Set 1:
3: Merkins & Lunges
2: High Knees & SSH
1: America Hammer
Set 2:
3: CDD & Squats
2: Plank Jacks & Fast Feet
1: Flutter Kicks
Set 3:
3: Side Lunge & Dips
2: Burpees & Mountain Climbers
1: Crunchy Frogs
Set 4:
3: Shoulder Taps & Squat and Hold
2: Squat Jumps & Seal Jacks
1: Supine bicycle
Set 5:
3: Release Merkins & Slow Low Squat
2: Peter Parkers & SSH
1: LBC
Had to cut the last set down to all minute exercises because of time. Lots of mumble chatter and some pretty terrible dance moves by Norwood.
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