QIC: Holy Kiss
Date: 06/30/2020
PAX: Prosciutto, Whittler, Pomade, Burrito, Bumble Bee, Truck Stop, Gusher, Red Raider, Recycle, Hambone, Afterbirth, Pound Dog, FNG-Old School
AO: Smackdown
Conditions
Muggy 70 something with a nice cool wet field
COP
Warm up lap around track
SSH X25, Little Baby Arm Circles X15 and reverse X15, Seal Claps X15, Overhead Press X15, Willy Mays Hays X10, Imperial Walkers X10, SSH X25, Third Grade Exercise X15
The Thang
4 Corner Escalator
Corner 1
5 Burpees OYO, hold plank for 6
Corner 2:
5 Burpees, 15 Merkins OYO, hold plank for 6
Corner 3:
5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6
Corner 4:
5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6
Corner 4: And back down….
5 Burpees, 15 Merkins OYO, 25 Squats, 35 block press, hold plank for 6
Corner 3:
5 Burpees, 15 Merkins OYO, 25 Squats, hold plank for 6
Corner 2:
5 Burpees, 15 Merkins OYO, hold plank for 6
Corner 1
5 Burpees OYO, hold plank for 6
Stairway to Seven
On bleachers: 1 Incline Merkin, Box Jump to top, 6 squats, Box Jump Down… 2 Incline Merkins, Box Jump to top, 5 Squats, Box Jump Down… so an and so forth until 6 incline merkins at bottom and 1 squat at top
Slow Tempo Dips on Bleachers…I think I will officially name these STDs
4 Count Exercise In cadence.. Down on 1 hold… up on 2 hold, down on 3 hold, up on 4.. X7
Johnny Cash / Ring of Merkin
PAX hold plank in circle.. 1 merkin up to 5 reps
COT
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands in times of challenge and controversy” -MLK Jr.