- QIC: wingman
- Pax: Centurion, emoji, Pilgrim, Runstopper, Snuka
Wait, no rain?
DATE: 2023-04-07 AO: Centurion Q: Point Break PAX: Snuka, Runstopper, Emoji, Pilgrim FNGs: None COUNT: 5 The Thang
Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the 4th floor of Tartarus for CoP.
Warm-Up Exercises in cadence: • SSH x 15 • IW x 10 • Peter Parkers x 10 • Merkins x 10 • Stretching (various) • LSS x 10
Mosey down the stairs to the base of stairwell #1.
WAVE 1: The Beast • Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast) o ROUND 1: Merkins o ROUND 2: LBCs o ROUND 3: 180 Degree Jump Squats o ROUND 4: CDDs o ROUND 5: Heels to Heaven o ROUND 6: Burpees
Wave 2: Abs & Animals • Mosey over to the fence at the football filed • Toes-to-Fence (Dragonflies/Scorpions?) x20 • Bear Crawl over to deck • Racoon Crawl along the 1st floor wall • Toes-to-Fence x20
Mosey back to Chucky Cheese / Launch Point with some quick Mary before time was called.
YHC with the take out prayer.
Mosey from Amelie’s over to Charlotte Catholic and took the short ramps to the 4th floor of Tartarus for CoP.
Warm-Up Exercises in cadence: • SSH x 15 • IW x 10 • Peter Parkers x 10 • Merkins x 10 • Stretching (various) • LSS x 10
Mosey down the stairs to the base of stairwell #1.
WAVE 1: The Beast • Starting at the bottom of stairwell #1, do 6x called exercise, run to the top of stairwell #1, do 6x more. Run to stairwell #2, 6x, bottom of stairwell #2, 6x, run to stairwell #3, 6x, top of stairwell #3, 6x. Wait for the 6. Once the 6 is in, reverse and repeat with new called exercise. (6 Rounds, 6 Stops, 6 Reps each stop = The Beast) o ROUND 1: Merkins o ROUND 2: LBCs o ROUND 3: 180 Degree Jump Squats o ROUND 4: CDDs o ROUND 5: Heels to Heaven o ROUND 6: Burpees
Wave 2: Abs & Animals • Mosey over to the fence at the football filed • Toes-to-Fence (Dragonflies/Scorpions?) x20 • Bear Crawl over to deck • Racoon Crawl along the 1st floor wall • Toes-to-Fence x20
Mosey back to Chucky Cheese / Launch Point with some quick Mary before time was called.
YHC with the take out prayer.
SlackBlast author
0 Comments
About the author