TGI Friday or something



TGI Friday or something

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warmup:
Take a nice ½ mile run
20 SSH
20 Imperial Walkers
15 Moroccan Night Clubs
10 Potato Pickers
10 Merkins
Calf Stretches

The Thang:
Deconstructed Burpees

– Run 200 yards between each
10 Squats
10 Merkins
10 In and Outs
10 Bobby Hurleys
Repeat

Pyramid
5 burpees
10 merkins
15 HR merkins
20 Mountain Climbers
60 second plank
20 plank jacks
15 HR Merkins
10 Merkins
5 burpees

11s

100 yards in between each
10 Donkey kicks
1 Bobby Hurley
9 Donkey kicks
2 Bobby Hurleys
And so on…

Don’t neglect those abs

– Run 100 yards between each
5 Burpees on one end
Cycle through these on the other end:
10 V Ups
10 Heels to Heaven
10 Flutters (2 = 1)
10 Dollys
10 LBCs
10 American Knock Outs (2 = 1)

Done!

Thanks to Rainbow for taking us out today

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