QIC: Vila
Date: 03/11/2019
PAX: Fast Lane, Sidekick
AO: Beast Ridge
Start at Bass Pro
Mosey to warm up at the gate
Warm up:
- SSH IC x15
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x10
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x12
- Forward Fold x15
Mosey back to Bass Pro
Workout
- 6 burpees OYO
- 10 merkins x1 IC
- 10 squats x1 OYO
- 10 lunges (alternating legs) IC
Mosey to the corner
- 30 Air squats
- 30 Crunches
- 10 Windmills
Mosey to the next corner
- 20 LBCs IC
- 15 Flutter Kicks IC
- 10 Supermans (hold cadence)
Mosey around
- Dips at the docks x10 IC
Mosey to the front
- 20 box jumps at the front
Mosey to the cart frame
- 5 cart jumps
Mosey to the next corner
- Mountain climbers x15
Mosey around
- Dips at the docks x10 IC
Extended Mosey
9mom called by PAX
- Freddie Mercury’s
- Pretzel Crunches
- American Hammer
- Hollywoods
- Box Cutters
- Dying Cockroaches
- Flutter Kicks
- Hello Dollies
- Reverse Pickle Pounders
- LBCs
- 1 min Plank
BOM
Count
Names
CROM!
Swinging hammers,
Vila