Posted on by f3Vila

On the fly

Monday, December 3, 2018,  0530

[youtube https://www.youtube.com/watch?v=4DHzDxeh5YU&w=560&h=315]

QIC: Vila
Date: 12/03/2018
PAX: Sidekick, Fast Lane, Jabooti, Peanuts, Gisele, Threeskin
AO: Beast Ridge

Warm up:

    1. SSH IC x15
    1. Imperial Walkers IC x12
    1. Forward Fold x15
    1. Plank IC x10
    1. Up Dog x15
    1. Down Dog x15
    1. Mountain Climbers IC x12
    1. Plank IC x10
    1. Forward Fold x15
  1. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
      1. first stop
      1. 5 – 8 count body builders
    1. Second stop
    2. 10 – Alt. lunges

Cycle:

11 on the bleachers.

  • Box jumps and dips

Bleacher Dora – up, down, and across the bleachers.

    • One team member runs around the bleachers while the other does works out. Together the team completes:
    • Merk 200
    • LBC 300
  • Squat 100

5mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila