4 CORNERS WORK OUT WITH SMURF AND MONKEY

QIC: Fast Lane

Date: 06/08/2019

PAX:  Rug doctor( Respect), transplant(Respect), WuzntMe, Sidewinder(Respect), Mrs Baker(Respect), Bubbles(Respect), Clothespin, Blowout, Mustang.

AO: The Battery 


Conditions

71 Raining and Humid


COP

SSH IC X 20; Imperial Walker IC X 20; 3RD Grade Exercises IC X 20; Slow Squats IC X 20; Little Baby Circle IC X20; Reverse IC X 20; Windmills IC X 20; Millerty Press IC X 20; Cherry Pickers IC X 20 and Williemase Haynes IC X 20.

The Thang

Mosey to the play ground

10 Pull Ups OYO X 2

20 Squats OYO X 2

20 Dips OYO X 25

20 Decline Merkins OYO X 25

20 Dips OYO X 20

20 Decline Merkins OYO X 20

Mosey to the Hill

25 LBS Disks pass then Indians Run to the back of the line X 2.

Mosey Up to the top of the hill

Break out into 4 corners

corner 1

Monkey Humpers IC X25 X 2

Smurf Jack OYO X 25 X 2

Windmills OYO X 25 X 2

Mosey over to  Corner 2

Corner 2

Over Head Press with 25 lbs weight OYO X 25 X 2

Curls with 15 lbs dumbells OYO x 25 X 2

Squats OYO X25 X 2

Mosey over to Corner 3

Corner 3

Merkins OYO X 25 X 2

Lunges OYO X25 each legs X 2

SSH IC X 25 X 2

Mosey over to Corner 4

Coner 4

Burpees OYO X 10 X 2

Plank Jack OYO X 25 X 2

Imperial Walker IC X 25 X 2

Mosey over to Corner 1

Mosey back down the hill to the Flags.



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