DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
- Run .25 Mile
- SSH x 15 IC
- Imperial Walkers x 15 IC
- Moroccan Nightclub x 15 IC
- Mountain Climbers x 10
- Calf Stretch
The Thang:
Goodfella’s Whiteboard of Pain
- Complete exercise 1, then run to the top of a 1/10 mile hill and back
- Complete exercises 1 and 2, then run to the top of a 1/10 mile hill and back
- Complete exercises 1,2, and 3, then run to the top of a 1/10 mile hill and back
- Continue until exercises 1-10 are completed with a final run
- If ahead complete extra exercises or extra round
- Derkins x 10
- LBC’s x 10
- Step Ups x 10
- Flutters x 10 (2 is 1)
- Dips x 10
- Heels 2 Heaven x 10
- Jump Tucks x 10
- Big Boy Knockouts x 10 (Big Boy situps with two cross punches at the top)
- Mountain Climbers x 10 (2 is 1)
- Burpees x 10
Extra Credit:
- 25 Cinderblock curls
- 25 Cinderblock presses
- 20 LBC’s with Cinderblock
- 25 Cinderblock presses
- Run to top of 1/10 mile hill and back
- American Knockouts x 20 IC
- 10 Hip Dips Right
- 10 Hip Dips Left
- Plank for 30 seconds regular
- Plank for 30 seconds elbow
- Plank for 30 seconds regular
Done!
Thanks to Nails for taking us out in prayer.
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