DATE: 2023-05-31
AO: Apollo
Q: I-Beam
PAX: Bluegrass, Lightyear, Juneau
FNGs: None
COUNT: 4
WARMUP: Mosey around the track, SSHs, Cherry Pickers, WMHs, Michael Phelps THE THANG:
Thang 1:
Pax paired up. First activity was a Double Block Dora.
100 Double Block Rows – Partner ran to 30 and back
150 Deep Incline Merkins (both blocks on end, chest all the way down) – Partner ran to 30 and back 200 Curls (just 1 block) – Partner ran to 30 and back
250 Air Squats – Partner Farmer Carried both blocks to 30 and back
Thang 2:
5 LBC's at the goal line, Murder Bunny to the 15, 1 Block-Facing Burpee at the 15, Rifle Carry lunges back to goal line. Then 10 & 2, 15 & 3, and jumped to 50 & 10.
Thang 3:
Welsh Dragons
Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time - bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps... etc. We went until we got to 6 reps each.
MARY: Oblique situps, windshield wipers, american hammers, and more. ANNOUNCEMENTS: Dad's camp, Convergence
COT: Resilience
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