QIC: Blue
Date: 06-01-2021
PAX: Dundee, Milkman, Cleaver, Daisy, Hoveround, Hasbro, Starbucks, U-turn
AO: The Huey
Conditions
A warm and slightly humid 66° with a few clouds in the sky
Warm-Up
Some stetches, some SSH’s, some more stretches, some shoulder circles, and a mosey to the “Love Shack”
The THANG!!!
Gorilla Complex w/ Burpee Dan’s as active recovery. (Burpee Dan = Burpee w/ lunges 1:4 ratio)
- Curls
- Upright Rows
- Overhead Press
- Tricep Ext
- Merkin
Round 1 – 8 reps of each exercise then 1 Burpee Dan
Round 2 – 7 reps of each exercise then 2 Burpee Dan’s (2 Burpees & 8 lunges -easy count-)
Round 3-8 continuing the pattern.
Round 9 – 2 reps of each exercise w/ 7 Burpee Dan’s
Round 10 – 3 reps of each exercise w/ 6 Burpee Dan’s
Round 11 – 4 reps and 5 Burpee Dan’s
That’s TIME!!
CoT
Short and too the point………….GRACE.