Siri

  • When:09/22/17
  • QIC: Beaker
  • The PAX: Seaworld, Floorslapper, Ductwork, Starsky, Chin music, Header, Smokey, Lightfoot, Sweeney Todd, Laronda, Yeti, Dollywood


Siri

The Thang:

  • Mosey to the 50 yard line
  • Warmup: SSH x 20, Imperial Walker x 20, Hand raise merkins x 20, Russian Twist x 15, Low Slow Squat x 15
  • To the finish line: 30 seconds stretch run round the track and mosey back, plank exercises x3

60 seconds stretch run round the track and mosey back, plank exercises x2

  • Mosey to Grandma: Grandma 7’s, Carolina drydock/pullups (jump the fence!)
  • Mosey to the wall and partner up: P1 run the stairs, carioca along the top, switch sides in the middle, run down the stairs, P2: people’s chair and shoulder presses, switch, x2
  • 20 hand slap partner merkins
  • Line up 1’s vs 2’s, Indian run with 1 racing 2 on each cycle, twice round the track
  • Mary at the finish: Rosalita, Heels to heaven, LBC’s, protractor + touch your toes x 3
  • Mosey back with 5x burpees at each light
  • Bellies: AYG to COT
  • Added Mary called by first man back (patriotic version of the Russian twist, the Dolly, car alarm)

 

COT: lead by Header

 

Nice to be back – apologies for the construction obstacles and arse activated car alarm.

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