QIC: Zebra
Pax: Cake, Manti, Ari-Gold, Glee, Zebra
5 Pax shook off the rain and some steps (Glee & Cake) for a Bomb workout at Sparta. Kudos to everyone who did the stair run Monday!
Warm-Up: 1.5 laps around field and circle up for IC exercises of:
25 SSH, 10 WMH, 20 IWs, 15 SMerkins, 20 Jack Webbs, 20 Arm Circles
Thang: (Group Bomb)
Group starts at Goal Line and as 1 pax is traveling the other 4 are banging out the exercises.; rotate as we climb to fixed number of reps
Round 1: Run to 30 yard line; 3 Burpees; Run back to goal line —> Pax perform 125 Merkins
Round 2: Run to 30 yard line; 3 Burpees; Run back to goal line —> Pax perform 200 Dot/box jumps
Round 3: Run to 30 yard line; 3 Burpees; Run back to goal line —> Pax perform 200 Ab toe touches
Round 4: Run to 30 yard line; 3 Burpees; Run to 20; 1 Burpee, Run to 10; 1 Burpee; Run back to goal line —> Pax perform 100 HR Merkins
Round 5: Run to 30 yard line; 3 Burpees; Run to 20; 1 Burpee, Run to 10; 1 Burpee; Run back to goal line —> Pax perform 100 Squat Jacks
Round 6: Run to 30 yard line; 3 Burpees; Run to 20; 1 Burpee, Run to 10; 1 Burpee; Run back to goal line —> Pax perform 100 Ab In & Outs
Round 7: Run to 20 yard line; 2 Burpees; Run to 40; 4 Burpees; Run to 40; 4 Burpees; Run to 20; 2 Burpees; Run to goal line
Recover, Recover
COT, Announcements
*Need a head count for Marine Mud Run & Fellowship at Manti’s house Saturday
*Good job today guys; was fun but not too grueling
Romans 12:2