• Post Type:
  • When: 10/20/2017
  • AO:
  • QIC: EZ Rider
  • FNG's:
  • PAX: Roscoe , Spider man, Bandit, Time Frame, Clavin, Spanks, & EZ Rider

    Great job men! Thank you for letting me lead again!!
Nice weather for a Friday in October!! Here we go

 

Warm Up (in cadence)

5 Burpees OYO LBC x 10
Merkins x10 5 burpees OYO
5 Burpees OYO Flutter kicks x 30
Mosey to wall
Mike Tyson’s 2 rounds of 15
Wall sit with shoulder press  2 rounds of 15
Mosey to parking deck (Run up to top)
Partner up   (one running stairs & other exercise)
100 peter parker  merkins
200 LBC’s
300 flutter kicks (modified to 200)
McQuitters wall
Dipps – 2 rounds of 10
Step ups 2 rounds of 10
Down South Street
10 Sumo squats  at each light pole on right to first light
Backwards  run between light poles
10 merkins at each light pole on right to the second light
Mosey to Old court house Parking lot for some flutter kicks before a jail break to start
Announcements
Prayer request – remember the guys  in the Tuna 200 , All of the teenager & these heading to college, Roscoe’s request