Posted on by f3Vila

Abs – Reunion

QIC: Vila

Date: 09/17/2019

PAX: Threeskin, Skitch, Callahan, Stars, Curfew, Kiffin, Sherlock, SheShed, Loan Shark, Sinai

AO: Hill City

 

Warm up

  1. SSH IC x15
  2. High knees IC x10
  3. SSH IC x20
  4. Cotton pickers IC x15
  5. Imperial Walkers ICx15
  6. Mount Climb IC x12
  7. SSH IC x30

Transition:

  1. Mosey to beginning of Walnut Street Bridge
    1. 25 merkins IC
  2. Mosey to 1/2 way on bridge
    1. 8 count bodybuilder (8cbb) IC x5
  3. Mosey to Aquarium
    1. 25 merkins IC

Cycle:

  1. 2 rounds Box jump to top with incline push on each step. (Incline BurpBox: Chatt Box)
    1. 15 lbcs 4ct. OYO
    2. 15 flutter kicks 4ct. OYO

Transition:

  1. Mosey back to the Rhino by Market Street Bridge

Warm down:

  1. Forward Fold x15
  2. Plank IC x10
  3. Slow push to up x10
  4. Up Dog x15
  5. Down Dog x15
  6. Mountain Climbers IC x8
  7. Forward Fold x15
  8. Down into frog

10mom:

  1. Box cutters  IC x10
  2. Freddie Mercury’s IC x15
  3. Dying Cockroaches ICx12
  4. Low Plank (Skitch Count)
  5. Superman (SheShed Count)
  6. Pickle Pointers ICx10 (2 legs) x8 (right)  x8 (left) (Threeskin)
  7. Hollywood’s IC x8 (each side)

Prayers:

Count

Names

WORD!

Swinging hammers,

Vila